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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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Prasarita
Padottanasana
Expanded Leg Stretch
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| Foundations of
Posture: |
- Begin at the back of your space
and step wide to the side into
5 pointed
star.
- Draw the muscles of your leg and
the arches in your feet upward while rooting down in the heels.
Note: Make sure you are not collapsing on the outside of your feet
but are distributing your weight evenly on your feet.
- Place your hands on your hips and
lengthen your torso out of your pelvis - reaching through the
crown of your head.
- Exhale, hinge forward at your hips
while your heart descends and tailbone lifts to the sky.
- Place your finger tips directly
under your shoulders, straighten your arms until your chest is
parallel to the ground. Reach the tailbone towards the back
of the room while the crown of your head reaches forward.
- Keeping this new found length in
your spine begin to bend the elbows out to the side while drawing
your shoulder blades onto your back - bringing the crown of your
head towards the floor.
- To deepen the stretch, grab the
outsides of your feet and keeping the shoulder blades hugging
close into the spine and the elbow reaching away pull the upper
body through your legs.
- To release: Bring your
hands to your hips and draw your elbows towards each other behind
your back. Press down into both heels and come up with a
straight spine rising from the back of your heart.
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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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