Ground down through the heel of your back foot. Rest both hands on your lower leg, foot, or the floor. 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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