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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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More Advanced Version
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Vrikshasana
Tree
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| Foundations of
Posture: |
- Begin in
Tadasana,
Mountain Pose.
- Shift your weight over to your
left foot - making sure all points of the feet root down (ball
mound of your big toe and pinky toe as well as the inside and
outside of your heel). As you press down into these areas of the
foot, lift the inside and outside arches of your left foot up.
- Keeping your hips squared to the
front of your space lift the right foot and place the sole on the
left leg anywhere except the knee (from the ankle to the upper
thigh).
- More Advanced Version: Bring
the right foot into the space right below your left ASIS
bone. Flex the foot to reach through the ball mounds and
curl the pinky toe down.
- Bring your palms into Angli Mudra
(or prayer position) while keeping the shoulder blades hugging
into the spine.
- Press equally both palms in
towards each other just as your right foot presses into the left
leg and the left leg into the sole of your right foot.
- Inhale raise the arms over your
head keeping your hands in prayer position.
- Lift through the crown of the head
as your tailbone roots down so you elongate both sides of your
waist away from the pelvis.
- To release: Exhale, release
your arms back down through Angli Mudra then release the right
foot. 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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