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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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Utkatasana
Fierce Pose
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| Foundations of
Posture: |
- Begin in with your feet hips width
apart and parallel.
- Inhale, draw your arms up so they
are parallel to the floor, palms down.
- Root the arms in to the shoulder
sockets by hugging the shoulder blades close to the spine all
while extending through your fingertips.
You should feel as if you have a fold in your armpit.
- Engage muscular action in the legs
and arms by hugging the muscles to the bone 3-demensionally.
- Exhale, draw your inner thighs
back as you sit back into an imaginary chair - trying to bring the
thighs parallel to the ground, while keeping your shins stable and
feet firmly planted.
- Once you have descended as much as
possible, tuck the tailbone slightly to alleviate any lower back
discomfort.
- Shift the weight slightly back
into the heels so the upper body tries to back up to an imaginary
wall behind you. You should feel your upper back arching slightly.
- As your lower body is pulled
downward, your upper body is reaching up through the crown of your
head.
- Note: Make sure your knees
remain hips width apart and feet are parallel through the entire
posture.
- To release: Inhale, press
down into your feet and straighten your legs. Arms release
down by your sides.
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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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