|
Posture Series |
| |
|
Standing
| Seated
| Hip
Openers | Inversions |
Backbends
|
Arm Balances
| Balancing
| Twists |Forward
Bends |
|
|
Virabhadrasana
I
Warrior I
|
| Foundations of
Posture: |
- Begin at the back of your space
with your feet hip width apart - hands on your hips.
- On an exhale, take a giant step
forward with the right leg.
- Begin to bend the right knee to a
90 degree angle. Note: make sure the knee is aligned over
the ankle and shin is straight up and down
- Charge the back leg by lifting the
front of the thigh up towards the sky while you root the tailbone
down.
- Front leg is relax and extending
down in to the bone of the right leg.
- Isometrically press both feet into
the ground and engage the muscles of the inner thighs - as if you
were to "scissor" your legs together, but without
physically moving them. This is drawing the muscles to the bone
and protecting your tailbone and lower back.
- Starting with your arms along side
your body, reach through the fingertips while you keep the
shoulder blades hugging close into the spine. Inhale raise
the arms over the head while keeping the shoulder blades flat on
the back.
- Modification: To take this
posture deeper you can come into a slight back bend (see picture
below) by encouraging your shoulder blades to gently guide your
heart up as you arch backwards. Head stays framed in the arms.
- To release: Exhale the
arms back down to your waist. Shift your weight into your front
foot and bring the back leg to meet the front one. Repeat
for the left side.
|
 |
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.
|
|
|
|
|
