Ground down through the heel of your back foot. Rest both hands on your lower leg, foot, or the floor. Exhale and fold your torso over your left leg. Keep your fingertips on the mat and gaze between your hands. Exhale and place your fingertips on the mat in front of you. Align your left knee over the heel of your left foot. Rotate your right leg inward and bring your right knee to the floor, pressing through the top of your right foot. Inhale and turn your left toes to point to the back of your mat. If needed, rest your hands on your left thigh instead of on the floor. Exhale as you slide your torso toward your left foot. Inhale as you place your hands on the floor to the inside of your left foot. Keep your feet as wide apart as needed to feel steady. Press your elbows against the inside of your knees and bring your palms together in prayer position. Bring your upper arms to the inside of your knees. Inhale as you step your right foot in toward your left and lower your tailbone, coming into a low squat. If that is too deep of a squat for you, rest your hands on your right thigh, instead. Exhaling, turn your left toes forward, keeping your left leg extended and your palms on the floor. Rotate your right foot and leg to face forward, keeping your knee bent. Inhaling, place both hands to the inside of your right foot on the floor. Un-tuck your left foot's toes and rest the top of your foot on the floor. Lower your left knee to the floor and slide your leg back a few inches. Align your right knee over the heel of your right foot. Exhaling, step your left foot to the back of the mat, keeping your right foot at the front of the mat. Inhale as you bend your right knee and place your fingertips on the mat in front of you. Exhale as you fold your torso over your right leg. Inhale as you lower your left hand and turn your upper torso to the right until it is in line with your right leg. Rest your right hand on the outside of your shin or ankle and extend your left hand straight up to the ceiling. Shift your left hip back, and then fold sideways at the hip. Exhale as you reach through your right hand in the same direction that your right foot is pointed. Rotate your right (front) foot 90 degrees so your front foot's toes point to the top of the mat. Extended Triangle Pose - Utthita Trikonasana Spread your fingers and reach out through your fingertips. Extend your arms at shoulder-height, facing your palms forward. Inhale as you straighten your legs, keeping your feet wide apart. Then bend your elbows and point your fingertips toward the ceiling your upper arms and forearms should be at 90-degree angles. Extend your arms out to the sides at shoulder-height with your palms facing forward. Exhale as you bend your knees directly over your toes and lower your hips into a squat. Inhale as you step your feet wide apart and turn your toes out slightly. Exhale and bend to the left, and then inhale to come back to center. Keep your feet grounded and your thighs firmly engaged. Exhale and press your left hip to the side, bending your upper torso to the right. Interlace your fingers and point your index fingers to the ceiling. Inhale as you sweep your arms out to the side and overhead. Upward Salute Side Bend/Half Moon - Urdhva Hastasana Rest your thumbs on your sternum and take several breaths. Press your palms together in prayer position. Always work within your own range of limits and abilities. If you're struggling to breathe, ease up a bit. Always breathe through your nose this warms the air entering your body and provides a meditative aspect to your practice. There are nine poses to this sequence you will build up to the ninth pose, and then progress back down to the first pose, focusing on the opposite side of the body. The sequence presented below is a simple one that is suitable for yoga students of all levels. There are many variations of Moon Salutations.
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