|
Posture Series |
| |
|
Standing
| Seated
| Hip
Openers | Inversions |
Backbends
|
Arm Balances
| Balancing
| Twists |Forward
Bends |
|
|
Dandasana
Staff Pose
|
| 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, please 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.
- 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.
Repeat on the left leg.
- Tuck the tailbone slightly into
the openness in the pelvis.
- Engage the muscles of the legs so
they are firm and active.
- Press out through the ball mounds
of your feet while curling the pinky side of your foot in towards
the body. Toes spread open and happy.
- Use your abdominal muscles to help
support the spine by lifting the in then up.
- Finger tips come to the sides of
the buttocks in tent position and shoulder blades come together on
your back.
|
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.
|
|
|
|
|
