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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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Stage One
Advanced Posture
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Agnistambhasana
Fire Log Pose
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| Foundations of
Posture: |
- Come to a seated position with
your legs straight in front of you. Root the leg bones down
into the hamstring muscles so it makes contact with the ground. Note:
Heels should not lift off the ground while doing this. Modification:
If you can not sit up with a straight spine, use a blanket or
cushion under the back part of your buttocks to help rotate the
pelvis forward and aid you in having a straight spine.
- Bend your left knee so the shin of
your left leg is parallel to your body and knee is slightly on the
outside of your body. Left foot should come to the outside
line of the right side of your body.
- Bring your hands high up onto your
left thigh so your left hand is on the outside of your thigh and
the
right hand is on the inside of your thigh. Manually, grab
the thigh with both hands (thumbs will be close to each other) and
pick the thigh slightly off the ground and push the inner thigh
down as you move the fleshy part of outer thigh away from you.
- Stack the right leg on top of the
left so the right ankle is on top of the left knee and your two
shin bones are stacked on top of each other.
- Bring your hands high up onto your
right thigh so your
right hand is on the outside of your thigh and
the left hand is on the inside of your thigh. Manually,
grab the thigh with both hands (thumbs will be close to each
other) and pick the thigh slightly off the ground and push the
inner thigh down as you move the fleshy part of outer thigh away
from you. This should help bring the knee further down and open
the hip more.
- Angles are at a 90
degree angle and toes are spread apart and happy = this helps
protect and strengthen your knees.
- You can apply gently pressure to
your right knee to help guide it down. If you experience any
knee discomfort release the pressure.
- Advanced Posture: If your ankles
and knees are stacked on top of each other, begin to hinge
at the hips walking your palms out in front of you while drawing
the shoulder blades onto your back.
- To release: Slowly walk
your hands back in and raise up with a straight spine.
Uncross your legs and repeat on other side.
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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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