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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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Starting Posture
Stage One
Stage Two
Final Posture
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Urdhva
Dhanurasana
Upward Bow Pose
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| Foundations of
Posture: |
- Begin on your back and bend your
knees so your feet stand on the ground, close into your
buttocks. Legs are hips width apart and feet are parallel.
- Starting Posture: Arms bent with
finger pointed towards the buttocks.
- Stage One: Inhale, come to the top
of your head so you can draw the head of the arm bones into the
sockets - like you are putting a key (your arm) into lock (arm
socket). This will aid you in finding the curve in the upper
back. Do not continue if you have any strain on your head or neck
- muscles engaged should prevent this but if you feel discomfort
release and begin again.
- Stage Two: Inhale press down into
your feet and thighs move up and away from your chest - like
Setu
Bandhasana.
- To move from Stage Two in the full
posture, all that is left is to squeeze your forearms together as
you press your palms (especially the index finger and thumb) down
into the ground.
- Just like all back bends, make
sure you are not doing all the bend in your lower back. Find
the length in the spine as well as the lift and this will equal a
beautiful arch.
- To release: Bend your arms
and gently lower one vertebrae down at a time like a pearl
necklace being set down on a table - one pearl at a time.
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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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