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Posture Series |
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Standing
| Seated
| Hip
Openers | Inversions |
Backbends
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Arm Balances
| Balancing
| Twists |Forward
Bends |
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Bhjuangasana
Cobra
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| Foundations of
Posture: |
- Start with your feet hips width
apart or touching. Begin by lengthening your torso away from your
waist (before going into the posture) and set your upper body back
down.
- Palms slide back along side your
body to come in line with the mid-chest. Note: keep working the
palms back towards the torso area - the further you can work your
palms back comfortably, the deeper the posture.
- Keep the elbows hugging in close
to the body. Shrug your shoulder up one inch and then roll
them back away from your ears. Gently hug your shoulder blades
into your spine to help open the chest while trying to broaden
your collar bones apart. This will help to float your shoulder
blades down your back towards your buttocks and release any
tension in the neck.
- On an inhalation, press down into the tops of your
feet, pelvis, and palms as your elbows reach back to your buttocks
and your heart lifts and lengthens upwards and forwards.
- You should not be crushing your
tailbone down into the floor but instead feeling a broadness in
your lower back as your heart reaches forwards and the head of
your arm bones roll to your back body. Your shoulder blades
should feel as if they are two loving hands gently guiding your
heart forward.
- To release, slowly lower
your torso down as you lengthen it away.
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Yogafamily.com
is not liable for any injuries that may occur when trying these
poses. The posture series is meant as a guide to home
practice. It is not for beginners. Before
beginning any physical activity, yogafamily.com advises that you speak
with your doctor and take several classes with a certified instructor.
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