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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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Ardha
Sarvangasana
Half Shoulderstand
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| Foundations of
Posture: |
- Begin in
Dandasana,
Staff Pose.
- Exhale, begin to roll yourself
onto your back as you press down into your palms and elbows and
use your abdominal muscles to lift your legs above your head and
catch your hips with your palms.
- Squeeze your legs into the midline
of your body and flex through your heels and press up through the
ball mounds of your feet.
- Eyes and toes are in one line so
your feet do not go past your head.
- Extend from the inner thighs to
your inner heels to the sky.
- Keep working the
pose by rolling the outer edges of your shoulders down to your mat
and keeping your elbows close to your sides.
- Throat is open and soft and there
should be no pressure on your neck or head (though you will feel
weight on these areas there should be no strain).
- To Release: Engage your
abdominal muscles and release your hands back down to the ground
so you can press in to your palms and elbows. Exhale and
slowly lower down.
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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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