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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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Yoga
Mudra
Symbol of Yoga
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| Foundations of
Posture: |
- Come to a seated position where
your feet and knees are together and you are sitting on your
heels.
- Careful that you don't collapse on
your ankles so your feet don't sickle inward. To
prevent this, reach out through your big toes and draw your shins
in towards the mid-line of your body.
- Sit tall with a straight spine
with the shoulder blades hugging close into the spine.
- Inhale and clasp your hands
together behind your back. For the first stage, keep the
elbows bent and thumb resting on your sacrum. Palm are
touching.
- Raise your shoulders up a 1/2 inch
and them draw your shoulder blades close into your spine.
Finally, straighten your arms as you slide your shoulder
blades towards your buttocks.
- Keeping the palms together, exhale
and bow forward bringing your forehead to the ground and raise
your arms over your head - pause for a few breaths.
- On an inhale, roll onto the crown
of your head, begin to separate your palms (if needed) and
continue raising your arms over your head.
- Modification: If it
is difficult to keep your hands clasped together, use a strap.
- To Release: Keep the palms
high in the air and come back to a child position (you will move
from being on the top of your head back to the forehead being on
the ground). Then inhale, keeping the arms raised, come up
with a flat back - heart is last to rise.
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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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