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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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Utthita
Trikonasana
Extended Triangle
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| Foundations of
Posture: |
- Begin at the back of your space
and step wide to the side. If you extended your arms to a
"T" position, your wrists are right above your ankles
- Turn your right foot out 90
degrees and your left foot in slightly - the heel of your front
foot should bisect the arch of your left foot.
- Draw the muscles of your leg and
the arches in your feet upward while rooting down in the heels.
Note: Make sure you are not collapsing on the outside of your feet
but are distributing your weight evenly on your feet.
- Arms come into a "T"
position so they are parallel to the ground. Draw your
shoulder blades onto your back.
- Inhale, elongate the torso, then
exhale and begin to arc over to the right placing your right hand
behind the right foot and the left hand extends upwards. Note:
While you are hinging at the hips you should maintain equal length
on both sides of the torso - be careful not to collapse the right
side of the body.
- Modification: If it is
difficult to reach the floor then your can use a block (see image
below) or place your right hand on your right shin.
- Turn your head to look up at your
top hand and continue to revolve the torso up to the sky and open
the heart.
- To release: Press down
into both feet and let the top hand guide you up. Repeat on
the 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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