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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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Posture Set Up
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Bakasana
Crane Pose
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| Foundations of
Posture: |
- Begin in a squatting position -
feet hips width apart and parallel.
- Bring your arms to the insides of
your legs trying to get your knees as close to your armpit as
possible.
- Place your palms directly in front
of you and spread your fingers wide.
- Squeeze your inner thighs in
towards your arms as you gently press the upper arms into the
inside of your knees.
- Melt your heart and bring your
shoulder blades together on your back. Note: A common
misalignment is having the shoulder blades separate to lift the
body upwards. Keep your shoulder blades close into the spine
as possible and use more core abdominal strength.
- Begin to shift your weight into
your hands, exhale, then scoop your belly muscles up and in and
begin to practice balancing by coming onto the tops of your toes.
- Once you feel that you can hold
your body weight up, inhale, and begin to lift one foot off the ground and then
allow big toes to touch forming a triangle formation with your
shins and toes.
- Continue to keep scooping the
belly muscles in and trying to raise the knees closer in to the
armpits.
- To release: Slowly lower
down by releasing one foot to the ground keeping abdominal muscles
engaged.
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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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