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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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Trianga
Mukhaikapada Paschimottanasana
Tree Limb Face to One Leg Posterior Stretch Pose
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| Foundations of
Posture: |
- Begin in
Virasana,
Hero Pose, on just your right leg - left leg extend in front of
you..
- Bring your finger tips to right
behind your buttocks, inhale and press down into them as you lift
your spine away from your hips (while keeping your buttocks firmly
planted).
- Keeping a straight spine exhale
and begin to reach for your left foot, keeping your shoulder
blades on your back. Modification: If you can not
keep your back straight and shoulder blades close to your spine,
use a strap, placing it around the ball mound of your toes.
Hold the strap as close down to your toes while keeping a straight
back.
- Exhale and pull the heart towards
the toes and the navel to the thighs.
- Keep your right sitting bone and
the back of your left leg pressing into the ground including your
left heel (if heels lift your are hyper extending your legs).
- To take this posture deeper, see
Krounchasana.
- To Release: Inhale and come
up with a straight back 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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