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Boby - Breath - Mind

Assorted

Indea Yoga Preparatory Series

Posted on - Thu Oct 2017       Assorted /

Yoga Baratha

 

Indea Yoga Preparatory Series

 

Following are the list of poses in the Indea Yoga Preparatory series which will be covered in detail during the Teacher Training Program. You must be familiar with each of these poses and should’ve practiced these prior to coming for the Training.

 

TA¯D?A¯SANA: Stable Mountainis the starting point for all standing a¯sanas

 

Technique: Place both feet together, body weight evenly balanced on the entire foot and both legs centre the gravity. Keep the toes active and well spread. Legs should be stretched up. Hips and lower abdomen slightly pulled in with the pelvis tucked under. Hang the hands freely by the side of the body with open fingers. Lift the chest without arching the spine. Back, head and neck should be aligned. Keep the face relaxed. Breathing for this a¯sana and all a¯sanas in the Foundation Series should be from the chest and clavicle (as abdomen should be engaged and pulled in).

 

PARVATA¯SANA: Mountain Peak Pose

Technique: Stand in Ta¯d?a¯sana. Bring hands together in Namaska¯ra¯sana¯. Inhale and lift hands above the head. Arms should be alongside the ears. Feel the lift from the trunk, not just the shoulders.

THE SU¯RYA NAMASKA¯RA SERIES: Sun Salutations

  1. Tadasana: as covered earlier
  2. Namaskarasana:

      From Ta¯d?a¯sana bring the hands into prayer position in front of chest.

 

2. Urdhvahastasana:

From Namaska¯ra¯sana¯ lift the arms straight up giving a good stretch on both sides. Lift and stretch back from the ankles and the palms remains pressing each other. Do not over arch the spine, push the hips forward and drop the pelvis. Tighten the core and buttocks. Look at the thumbs. Arms should be by the side of the ears. Give a good stretch from ankle and wrist and feel the trunk lift and lengthen.

3. PADAHASTA¯SANA:

From U¯rdhva Hasta¯sana turn hands forward to face the floor. Arch from lower back and bend forward, don’t hyperextend the knees. Body weight should be even on both feet. Head hangs down freely. Extend down with each exhalation. Stretch arms in line with the ears. Trunk is active, folding forward from the hip. Palms and feet should be in a straight line. Abdomen is pulled in.

4. Eka Pada Prasaranasana:

Bend the knees so the hands can be placed at on the ground next to feet, Fingersspread. Hands should not move till position 10. Kick the right leg back, land on the right toes and bend the right knee and slowly place the right knee on your mat. Stretch the right toes back. Right knee and toes should be in one line. From the right knee to the neck, the body should be at 45°. Le shin should be at 90 degrees to the floor. Le knee is pressed against the le armpit (when the armpit is closed over the thigh, body temperature is regulated). Look up.

5. DWI-PA¯DA PRASARAN?A¯SANA:

Tuck the toes in and straighten back leg. Without disturbing the hands, contract the abdominal muscles and bring the front leg to the back. Buttocks slightly tightened. Gaze slightly in front. From head to heel, body should be straight like a plank.

6. SA¯S?T?A¯N?GA NAMASKA¯RA¯SANA:

Pressurising the toes, bring the knees to the floor. Hands by the side of the chest, elbows up and close to the body. Tighten the abdomen and anal muscles – Natural banda. Toes, knees, chest, palms and forehead should touch the floor while hips and buttocks are lined up.

7. BHUJAN?GA¯SANA:

Lift the head and chest and push the body slightly forward, then stretch toes back. Keep the waist on the floor, arch the back and look up.

8. BUDARA¯SANA:

Tuck the toes under, bend knees and lift hips back. Lift the buttocks and push back and down. Waist lift s and heels are at on the mat. Spine lengthens. Feet are together with abdomen pulled in - there is no need to arch back

  1. EKA-PA¯DA PRASARAN?A¯SANA: SAME AS STEP 4
  2. PADAHASTA¯SANA: SAME AS STEP 3
  3. U¯RDHVA HASTA¯SANA: SAME AS STEP 2
  4. TA¯DA¯SANA: SAME AS STEP 1

PA¯DA¯NGUS?T?HA¯SANA & PADAHASTA¯SANA:

Pa¯da¯n?gus?t?ha – big toe, Pa¯da- foot, Hasta - hand

TechniquePadangusthasana: Begin with Ta¯d?a¯sana. Spread the legs around hip width apart keeping the feet parallel to each other. Place the palms on your waists. Exhale and bend forward to grab the big toes (bring your index and middle fingers under the big toe so that they are between big toe and index toe; now, bring the thumb on big toe).Inhale and concave your back, lift the head without bending the knees.  Then, exhale, tuck in the lower abdomen and place your head in the region between two knees. Extend down with each exhalation. Keep the elbows slightly bent. Hold the pose 30-60 seconds.

Technique Padahastasana:

Inhale and place the palms under the feet, concave the back, lift the head without bending the knees. Then, exhale, tuck in the lower abdomen and place your head in the region between two knees. Keep the elbows slightly bent. Extend down with each exhalation. Hold the pose 30-60 seconds.Release the hands and place the palms on the waist, Inhale slowly, come up half way (table top) and take a breath here, roll the shoulders than inhale again come back up to standing and Ta¯d?a¯sana.

VR?KS?A¯SANA: Vr?ks?ha – Tree 

Technique: Begin in Ta¯d?a¯sana. Look straight ahead focusing on an unmoving point. Shi the entire body weight onto the le foot. Get well grounded. Bend at right knee. Bring the right foot up onto the le thigh placing the right heel against the le groin and square the hips. Knee should be stretched out to the side and toes pointed downwards. Lift the spine well. Bring hands into Namaska¯ramudra¯. Once stable, inhale and stretch the arms up. Open the sides well, pull the abdomen in and tighten the buttocks. Stay in position for 30 to 60 seconds. Release hands down. With hand support, release the right leg. Repeat on the other side.

UTKAT?A¯SANA: Utkata = Powerful

Technique: Begin in Ta¯d?a¯sana. Move to Parvata¯sana. Bend knees slowly, keeping the legs approximately 45° from the floor. Push the hips back without tilting the spine. Look in front or if shoulders and neck are flexible, can tilt chin slightly and look at thumbs. Head, knees and toes should be in line. Hold for 30 – 60 seconds. To dismount, straighten knees into Parvata¯sana and then go back to Ta¯d?a¯sana.

GARUD?A¯SANA: Garuda = Eagle

Technique: Begin in Ta¯d?a¯sana. Fix your gaze on a point in front. Place your hands on the waists. Bend the knees. Shi the body weight onto the le foot and bend the le knee. Cross the right foot over and hook the toes behind the le calf muscle. Stretch the arms out in front and then cross at the elbows with the le arm on top. Bend the elbows and press the palms together. Push the elbows slightly away from the body, wrists at eye level and hands touching the forehead. Lean slightly forward – bend from hip. Hold for 30 – 60 seconds. Release hands in front, and then back on to the waist. Release the right leg then straighten the le leg. Repeat on the other side.

UTTHITA HASTAPADA¯SANA:

Utthita - Extended or Stretched, Hasta - Hand, Pa¯da- Foot.

Technique: Begin in Ta¯d?a¯sana along the length of your mat. Bend the knees slightly. Slowly spread the right leg 3 to 4.5 feet wide. Wrist and ankle should be in line. Feet should be parallel to each other. Stretch the arms out at shoulder level, Fingersactive and well opened. Spine should be uplifted and pelvis tucked under. Hold for 30 – 60 seconds. Release arms to the waist, bend the knees and move back in to Ta¯d?a¯sana.

PA¯RS´VA HASTA PADA¯SANA: Pa¯rs´va - Side, Lateral

Technique: Begin in Ta¯d?a¯sana. Move to Uttitha Hasta Pada¯sana. Slowly turn the le toes slightly in, approximately 30° to 45°. Turn the right toes out to 90°, make sure heel to heel is in a straight line. Waist and chest should remain facing front, hips squared. Turn to look over the right middle finger. Hold for 30 – 60 seconds. Slowly come back to Uttitha Hasta Pada¯sana, then Ta¯d?a¯sana and repeat on the other side.

TRIKON?A¯SANA VARIATION: Trikon?a - Triangle

Technique: Begin with Ta¯d?a¯sana. Move to Uttitha Hastapada¯sana and then Pa¯rs´va Hasta Pada¯sana. Turn the palms to face the front with Fingersactive and well spread. On exhalation, bend to the right from the waist and turn the neck up in the direction of the le thumb. Le arm should be straight up. Keep equal weight on both feet. Hold for 30 – 60 seconds. Inhale up to Pa¯rs´va Hasta Pada¯sana, then Uttitha Hastapada¯sana. Repeat on the le side and then step by step go back to Ta¯d?a¯sana.

 

PA¯RS´VAKON?A¯SANA: Pa¯rs´va - Side, kon?a- Angle.

Technique: Begin with Ta¯d?a¯sana. Move to Uttitha Hastapada¯sana and then Pa¯rs´va Hastapada¯sana. Slowly bend the right knee to 90° and lightly rest the right side of the body on the right thigh. Place the right palm on the right side of the right foot. Raise the le arm up over the le ear. Open the chest. Slightly turn the neck and look at your le middle finger. ere should be equal weight on both legs and no weight on the right hand. Hold for 30-60 seconds. Move back to Pa¯rs´va Hasta Pada¯sana, then Uttitha Hastapada¯sana. Repeat on the le side and then step by step go back to Ta¯d?a¯sana.

PRASA¯RITA PA¯DOTTA¯NA¯SANA:

Prasa¯rita – Expanded or spread, Pa¯da – Foot, Utta¯na – Extended 

Technique: Begin with Ta¯d?a¯sana. Move to Uttitha Hasta Pada¯sana. Place the hands on the waist. Extend the trunk and pull in the abdomen. Slowly bend forward folding from the hips. Do not hyper extend the knees, instead bend them slightly. Place your hands on the mat in line with the feet. th try to place your head on the mat, in line with the hands and feet. Once comfortable here, you can move on to the variations shown below. Hold for 30-60 seconds. To resume back place the hands on the waist, inhale and slowly rise up halfway keeping the body parallel to the floor. Inhale as again and slowly come up fully. Step by step back get back to Ta¯d?a¯sana.

UTTA¯NA¯SANA, ADHO MUKHA S´VA¯NA¯SANA, ADHOMUKHA VI¯RA¯SANA

Utta¯na - Intense stretch. Adho-Muka - Face downwards, S´va¯na - Dog. Vi¯ra - Hero or Warrior. (Resting warrior pose).

 

TechniqueUtta¯na¯sana:

Begin with Ta¯d?a¯sana. Spread the legs around shoulder width apart keeping the feet parallel to each other. Raise the arms up over the head; bend the elbows catching hold of the opposite elbow. Pull in the abdomen. Bend the knees slightly. Gradually bend forward from the hips, lengthening the trunk as you bend forward. Hold for 30 to 60 seconds.

TechniqueAdho Mukha S´va¯na¯sana:

Release the hands and rest the palms in front of the toes. Bend the knees and walk back into Adho Mukha S´va¯na¯sana. Keep the feet parallel andhip - width apart. Pull in the abdomen. Trunk remains active. Wrist to hip and hip to feet should be straight as a stick. Keep the arms in line with the ears and maintain even weight on the hands and feet. Hold for 30 to 60 seconds.

TechniqueAdho Mukha Vi¯ra¯sana:

Slowly bend the knees and lower them on the mat. Do not shift the distance of the hands or feet. Place the knees a bit wider than the shoulders. Pelvis should be turned out. Keep the feet together with the toes touching each other. Trunk remains actively extended from the wrist to hip. Place the forehead on the mat. Hold for 30 to 60 seconds (you may close your eyes here). Then, with eyes closed, slowly lift the spine up, bring the knees together, and rest the palms on the thighs to sit in Vajra¯sana.

MATSYA KRIDA: Dolphin Stretch

Technique:From Adhomukha Svanasana, take elbows shoulder width apart, and interlock Fingerswith little finger inside. Softly raise the hips, knees and heels to balance on the forearms, wrists elbows and toes. If necessary readjust the toes by walking a step or two backwards. With breath coordination lift and move the body down towards the floor in front of the Fingersand move the whole body (trunk to head) up towards the ceiling. is completes one round. Repeat 15 to 20 times. Take a break in between if necessary.

S´AS´ANKA¯SANA:

S´as´ank- Rabbit. Also known as Bala¯sana or child’s pose. is is a very good resting pose. 

Technique: while kneeling, keep the feet and knees together, push back and rest the buttocks on the heels. Place the forehead on the mat and stretch the arms out in front. 

S´I¯RS?A¯SANA (STEP-1 TO 4):

S´i¯rs?a – Head, Headstand is also known as the “King of a¯sanas”.

As preparatory a¯sanas, regularly practice Su¯rya Namaska¯ra, Padahasta¯sana, Adho Mukha S´va¯na¯sana, Adho Mukha Vi¯ra¯sana, S´i¯rs?a¯sana steps 1 and 2 and Dolphin stretch (Matsya Krida). is will act as a good mental and physical preparation to practice S´i¯rs?a¯sana.

 

Step 1: Fold and prepare the mat well ensuring sufficient support for the palms,top of the head, and forearms. Sit on the knees and measure the distance between the elbows (forearm distance or closer). Interlock Fingerswell tucking the little finger in. Pressurize the wrists. Lift the shoulders creating a space between the shoulders and neck, the neck should be free. Press down the elbows, forearms and wrists, forming a ‘triangle’. Hold for 15 – 30 seconds.

Step 2: Tuck the toes under, rise up on to the knees and place the crown of the head onto the floor in between the palms. Wrists should grip the sides of the head. Hold for 15 to 30 seconds.

Step 3: Lifting the knees and straightening the legs, take the trunk forwards. e back should be kept as straight as possible. Work on lifting the trunk upwards and taking the body weight onto the arms by gradually moving the toes forwards. Hold for 30 to 45 seconds.

Step 4: Lift the legs from the floor one by one by bending the knees. Strongly contract the abdomen muscle and keep the knees as close to the trunk as possible. Hold for 30 to 60 seconds

CHATURANGA DANDASANA:

Chaturanga- Four Limbs Danda-Stick Balancing on four limbs like a stick.

Technique: Can get into Chaturanga Dandasana from several positions. From Shashankasana; move front and balance on the hands and toes such that the whole body is parallel to the floor. e heels to head should be straight like a stick. Hold the position for 30 to 60 seconds.

BHUJANGA¯SANA

Technique:Lie on the stomach with your chin down on the mat. Place the hands on either side of the chest in line with the nipples. Fingers should be well spread. Inhale, slightly tighten the buttocks and the knees and lift the upper body. Look forward. Take no weight on the hands; they are only there for support. Elbows need to stay close to the body, chest open. Waist below the navel remains on the oor. Legs should be together and active with the toes touching. Exhale and come down.

S´ALABHA¯SANA

Technique: Lie on the stomach. Place the palms underneath the pelvic region on either side of the body with the palms facing up. Chin down on the mat, shoulders relaxed. Mild contraction of the buttocks makes lift ing easier.

.         Alternate leg lift: inhale, right leg stretches back and up. Exhale down. Repeat for le leg. ?

.         Head and legs together: inhale up, toes touching. Exhale down. 

.         Both legs:lift both legs (not head) on inhalation, exhale down. 

 

BHEKA¯SANA: Bheka – Frog

 

Technique:(Eka-Pa¯da Bheka¯sana): Lie on your stomach. Raise up on to the forearms. Forearms should be in front of the chest, parallel with the shoulders. Take the legs shoulder - width apart. Slowly bend the le knee. Support the body on the right forearm only. Take the le hand back, hold the foot from the inside and place the palm on the top of the foot. Slowly turn the hand so that the Fingersare facing forwards in line with the toes. Elbow should be facing the ceiling. Keep the chest lined and the upper back well arched. Hold for 30 – 60 seconds. Slowly release the hand, straighten the leg and take it back onto the floor. Repeat on the other side.

DHANURA¯SANA: Dhanu - Bow. 

Technique: Lie on the stomach; make sure that you are not wearing belts or large buttons around the waist region, as this will cause pain. Lengthen the abdomen using the forearms. Press down the hips. Keep the arms by the sides and the chin on the ground. Bend the knees keeping the legs hip distance apart (keeping the legs together puts more pressure on lower back and hips). Keep the toes apart or together. Take the hands back and take hold of the ankles from the outside.

S´AS´ANKA¯SANA: Same as before

URDHVA PRASARITA PADASANA (Single Leg):

 

Urdhva-Upward; Prasarita - Extended or raised: Pada-Feet Upward Extended Feet Pose

 

Technique For Single leg raising:Lie on the back with the legs active and the feet together. Spread the toes and stretch the outer edge of the foot out. Either bend the elbows and place the hands behind the head (this gives a good chest opening) or keep the by arms the sides of hips, or underneath pelvis if more support is required. Keep the legs and knees straight. Inhale and lift one leg up to 90 degrees, release on exhalation. 

 

URDHVA PRASARITA PADASANA (Both Leg)

 

Technique For Urdhva Prasarita Padasana A:

Lie down in supine position with legs extended straight and feet together. Keep both feet active, slowly inhale and raise both legs up from the waist. Keep the legs straight and lift them up until they are vertical. Rest the hands under the head. Keep the lower abdomen active, core engaged and breathe through chest and clavicle. Hold here for 30 to 60 seconds.

SUPTA PA¯DA¯NGUS?T?HA¯SANA:

Supta – Lying down, Pa¯da – Foot, An?gus?t?ha – Big toe 

Technique: While in lying down position lift right leg up and grab hold of the big toe. Lift your head and try to touch your forehead to the knee. Repeat on other side.

BALA KRIDASANA:

Technique: While in lying down position, lift both legs up straight at 90 degrees to the floor. Now bend both the knees towards the chest and grab hold of the soles of your feet with your hands and gently press down. Try to get your knees to touch the floor on either side of your chest.

SETUBANDHA¯SANA:

Setu – Bridge, Setu-Bandha - Construction of bridge.

Note: If holding in the position of Setu Bandha¯sana, do so for 30 to 60 seconds.

Technique: Lie on the back, bend the knees and bring the feet near the hips. A foot’s distance should betaken between the heels and hips. Legs should be shoulder distance apart with the feet and knees in line. Hands hold the ankles or by the sides. Neck should be free. Without disturbing the feet or knees, inhale and squeeze the buttocks (this releases back tension). Lift the waist up arching the spine and expanding the chest. Shins should be at 90 degrees to the floor. Weight should be on the shoulders and the feet. On a continuous exhalation, release back down vertebrae by vertebrae.

CHAKRA¯SANA: Chakra - Wheel     

Technique: Lie down on the back. Bend at the knees and bring the heels towards the hips. Feet and knees should be shoulder distance apart. Keep the feet parallel, but to begin with, the feet can be slightly wider than the shoulders and with toes turned out slightly. Take the arms over the head and place the palms under the shoulder blades. Elbows point upwards. Fingers should be well spread, pointing towards the head. Elbows, knees, palms and feet should be in line. Pressurize the feet and inhaling slowly lift straight up (do not stop midway and use head support). Lift the shoulders up by straightening the arms. Arch the back well. Tighten the buttocks. Hang the head freely. Hold for 30 to 180 seconds. To come back down with control exhale and bend the elbows. Tucking the head under, bring the shoulders down to the oor. Slowly lower the back to the ground, vertebrae by vertebrae. Release the hands and release the legs. Do not bring the head on the oor until the rest of the body has been released.

ROCKING & ROLLING

Rocking: Hugging arms around the knees, rock back on inhalation, forward on exhalation. If possible come forward onto feet

Rolling: Bring both legs onto the chest, head tucked in. Exhale and roll to the right, inhale up to the center. Exhale and roll to the left, inhale to the center.

KARN?API¯D?A¯SANA:           

Karn?a - Ear, Pi¯da¯ - Discomfort or Pressure

Technique: From Hala¯sana slowly bend the knees, resting the knees next to the ears. e knees should almost gently press against the ears blocking out all sound. Toes are pointed back at on the mat. Hands can rest over the knees or remain in front with the palms at on the mat. Hold for 30 to 60 seconds. Then straighten the legs And move slowly into Halasana.

HALA¯SANA: Hala – Plough.   

Technique: From Sarva¯ngaa¯sana gradually stretch both legs over the head without disturbing the rest of the body (toes may be pointed or flexed). Push hips up as much as possible. Hands can be stretched behind with interlocked Fingersor with palms facing down on the mat. Alternatively, palms can remain supporting the mid back. Hold for 30 to 60 seconds.

EKA-PA¯DA SARVA¯NGA¯SANA:        

Eka - One, Pa¯da- Leg. 

Technique: From Sarva¯nga¯sana, stretch the right leg over the head without disturbing the le leg and spinal cord. Hold for 10 to 20 seconds. Bring the right leg back up to Sarva¯nga¯sana. Repeat on theleft leg. Back to Sarva¯nga¯sana.

SARVA¯NGA¯SANA:                       

Sarva - All, Whole or Complete, An?ga - Limb or Body. Also known as the “Mother/Queen of all A¯sanas”

Technique: Lie down on the back. Bend at the knees, pull the thighs against the chest and push the waist up. Bring the legs over the face. Bend the arms at the elbows and try to keep them as close as possible to each other. Support the middle of the back with the hands, Fingerspointing out. Tuck the chin into the chest. Raise the legs straight up. Make sure the waist is above the shoulders and the feet are flexed down, with the toes coming in front of the waist. No weight should be on the neck. Tighten the buttocks and the abdomen to lift the spine. Keep the feet together and relaxed. Hold for 60 to 180 seconds. To come down, bend at the knees and release the spine vertebrae by vertebrae slowly onto the floor.

NA¯VA¯SANA: Na¯va - Boat.

Technique: Lie down on the back. Inhale deeply. Exhale and bring the head and legs up simultaneously. Balance on the hip joints/coccyx. Hands should be held parallel to the ground at knee or shoulder level. Palms facing each other or downwards. Focus gaze on the knees or big toes, mild point in the toes. Keep the legs and back straight and spine lengthened. Ideal angle would be for legs and torso to be both 45° from the oor. Hold for 30 to 60 seconds. Lower the legs and raise the hands up to U¯rdhva Hasta Dan?d?a¯sana. Lower the arms back to Dan?d?a¯sana. Repeat up to 3 times.

TOLASANA                                      

Technique: From Dandasana, bend the legs and take the knees close to the chest. Lift the feet off the floor. Rest the hands by the sides of the body and lift the buttocks off the floor. Remain suspended for the desired number of breaths. Make sure the palms are at on the ground. Slowly release, sit back on the mat and stretch the legs back into Dandasa- na.

DAN?D?A¯SANA: Dan?d?a - Staff or Rod (stick)

Technique: Sit with the legs straight out in front. Feet should be alert with the toes pointed upwards. Lift the chest and spine from the hips using the core muscles. Hands rest next to the hips with no weight on the hands. Hands can be in a cup shape to give more support to the spine. Arms should be straight or elbows slightly bent. Eyes relaxed, looking forward. Hold for 30 to 60 seconds.

U¯RDHVA HASTA DAN?D?A¯SANA:

U¯rdhva- Upwards, Dan?d?a - Staff or rod.

Technique: Begin with Dan?d?a¯sana. Inhaling raise the hands up and extend well from the trunk. Hands should be parallel, shoulder-width apart, the fingers well spread and active. Hold for 30 to 60 seconds. Exhale and release hands back into Dan?d?a¯sana.

PADANGUSTA DANDASANA:        

Pada - Foot / Angustha - toe / Danda-stick

Technique: Get into Dandasana and raise your hands to Urdhva Hasta Dandasana. Gradually bend forward with an active trunk and an extended spine. Bend right from the hip and hold your big toes. Step by step return to Dandasana.

 

CHATUSPADASANA:

Balancing on four feet / here the hands also are considered as pada, feet

Technique: From Dandasana, take a forearm’s distance between the hips and the wrist, behind the hips; place the palms with fingers pointing front or back. Bend the knees and place the feet shoulder width apart. Slowly shift the bodyweight to all four limbs equally, and lift the waist and buttocks off the floor. Hold the position for 30 to 60 seconds.

BADDHAKON?A¯SANA:                   

Badda - Caught, kon?a– Angle

Technique: Begin with Dan?d?a¯sana. Bend both knees out to the side, bringing the soles of your feet together. Place the heels in front of the pelvis, about a fist distance from the groin. To gain lift& length in the back you can bring the hands behind you. Then take hold of your feet with your hands, opening your feet “like a book”. Exhaling, bend forward and bring the face or forehead to the mat. Hold for 30 to 60 seconds. Inhaling, come up. Release the legs back to Dan?d?a¯sana.

 

UPAVIS?T?HA KON?A¯SANA: Upavis?t?ha- Seated, Kon?a- Angle

 

Technique: Begin with Dan?d?a¯sana. Place the palms under the knees and spread the legs apart with hand support. If possible, hold the toes or ankles. Extend the trunk, arch the back up and slowly bend forward bending from the hips. Keep the knees facing up to the ceiling, feet flexed and toes slightly turned inwards to reduce stress on the knee. Slowly work towards getting the pelvis, stomach, chest and chin at onto the mat. Hold for 30 to 60 seconds. To get back place the palms under the knees and pull the legs back together with bent knees back to Dan?d?a¯sana.

 

GOMUKHA¯SANA: Gomukha – Cow Face.

Technique: Begin with Dan?d?a¯sana. Bend at the knees. Bring the right foot under and place it next to the le hip. Cross the le foot over the right thigh and place the foot next to the right hip. Knees should be in line and stay in the centre, facing front. Both hips should be at on the mat. Try to make sure the soles of the feet face upwards to minimize pressure on the knees. Lift the spine. Take the arms out in front, Fingerswell spread. Raise the right arm up, le arm down.(Note: whichever foot is at the bottom the same arm should be on top). Bend at the elbows and bring the arms behind the back. Try to hook the Fingersbehind the back. Continue stretching the right elbow straight up and the le elbow down. Head should remain straight. Hold for 30 to 60 seconds and/or exhale and bend forward, holding here for 30 to 60 seconds. To get back, release the hands and bring the arms back out in front. Lower the arms. With hand support, release the le leg, then the right leg. Back to Dan?d?a¯sana, repeat on the other side.

MALASANA VARIATION: Garland pose

Technique: From Dandasana bend the knees, keep the feet approximately hip-distance apart and switch all weight into the feet. Hook your armpit as low as possible down the shin, press the palms gently together and stay for 30 to 60 seconds.

DRUTA UTKATASANA VARIATION:

Druta - Grounded; Utkata - Powerfull

Technique: From Malasana, keep the feet firm and raise the hip up to knee level and hook the armpits as low as possible towards the ankles. Keep the spine extended and maintain the extension. Hold for at least 60 seconds.

ARDHA MATSYENDRASANA:Matsyendra - One of the founders of Hatha Yoga. Sometimes known as “Spinal Twist”

                                                          

Technique: Begin with Dan?d?a¯sana. Bend at the knees and bring the knees into the chest. Bring le heel under right hip. Take the right foot over the top of the le leg. Place the right foot on the le side of the le knee. Can be di cult to twist with both hips down, so right hip can be slightly lift ed. Inhale, lift the spine and pull in the abdomen. Exhale and twist to the right. Take the right hand behind for support. Cross the le arm over the right knee. Try to reach down and hold the right foot. e le armpit comes in line with the right knee. Lift the spine and neck. Look over right shoulder. If possible, take the right hand straight out behind or around the back to grasp the le thigh. Hold for 30 to 60 seconds. To come out, take the head back to center. Release the right hand, then the le (this takes care of spine). Release the right leg, then left. Step by step get back to Dan?d?a¯sana. Repeat on the other side.

PADMA¯SANA: Padma – Lotus

Technique: Begin with Dan?d?a¯sana. Fold at the right knee and place the right ankle on the inner le thigh. Slowly bend the le knee and place the le ankle on the inner right thigh. Both thighs should be at on the mat. Rest your hands comfortably on your thighs, in any mudra¯. Spine should remain straight. To begin with hold for around 60 seconds with eyes closed. Step by step, release and change legs, placing the opposite leg on top this time.

TOLA¯SANA: Tola- Pair of scales, resembles a pan of the scales

Technique: Begin with Dan?d?a¯sana. Move to Padma¯sana. Place the hands next to the hips, Fingers well spread and pointing forwards. Pull in the abdomen, tighten the buttocks and lift Padma¯sana o the mat. Palms should remain at on the mat. Keep the knees and hips at the same level. Hold for 30 to 180 seconds. Release back to Dan?d?a¯sana.

Note: It is ok for the body to lean slightly forward. While lifting you may also swing back and forth, with control; (gives more work on core strength).


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