a Utianasana Balasana Bhujangasana Adho Mukha Svanasana

a Utianasana
- -_-
IS any
strain on the lower back,
oend the knees as you rest the hands onto/
~rds
the floor. Fingertips are in line
he toes. Relaxthe head and neck.
Ie (photo 4) and, as you look forward
the fingertips resting in line with the
:DeS and bending the knees if you need to,
your chest and lengthen your torso as
~ i' crown of the head moves away from
2: 2=- =
e, then perform:
iation) (photo 5)
back and rest into the right
eft knee is aligned over the
2: - -and raise the head, looking
c=-:, keeping the fingertips on the
er-width apart as you stretch
fingertips, keeping the left knee
;. - :::-= - ned directly over the ankle.
is in the thighs rather than
=--:-into the arms. Lift the chest and
----: ~
e and drop the shoulders away
_
:- _eaJ5. The back of the neck is long.
step the left foot back into:
:: =--: -_;--
-== - '"
00
Balasana
(Child's Pose) (photo 6)
Draw the buttocks onto the heels as the
torso comes to the thighs and the forehead
moves towards the floor. Keep the hands
stretching forward and the palms facing
down. Toes point away from the body, the
feet are in plantar flexion. Inhale, as you
move into:
Bhujangasana
(The Cobra) (photo 7)
From Balasanacome up onto your hands
and knees, bend your elbows, gently
swoop the chest between the hands and
rest the pubic bone on the floor. Keep
the navel resting on the floor. Spread
the fingers, keeping the elbows bent
and drawing in toward the torso. Lift the
chest and drop the shoulders away from
the ears, looking straight ahead. The feet
are hip-width apart. Minimise the weight
resting on the little toe side of both feet.
Exhaleand press back into:
Adho Mukha Svanasana
(Downward Facing Dog) (photo 8)
Keep the hands shoulder-width apart with
the fingers evenly spread as you press the
•
Urdhva i-lastasana
(As described previously) (photo 11)
Then exhale and lower the arms back into:
Tadasana
(photo 12)
And then repeat on'the left side. Ip
This article originally appeared iQ tbe
winter 2012 Australian edition of
Network. To watchiJohn oentO(fill·tt1i~·~
Puma yoga sequence .scan thi$
code or co to http://ht./y/c6cku
a gentle
sun salute
A gentle variation of a popular yoga sequence provides the ideal scenario for teaching participants
and students to link the breath with postures while warming the body, says John Ogilvie.
T
he
of yoga asanas provides the
muscles. Activate the arms by placing the
(Urdhva
perfect opportunity
hands in line with the hips, out by about
hand)
participants
to teach
and students to link the breath
The following
variation
the body.
sequence, developed
at
Byron Yoga Centre, is a gentle
of Surya Namaskar and is suitable
for all levels, especially beginners, who can
safely benefit from its invigorating
This variation
effects.
is ideal when taught
in
an open class, as it instructs beginners
on the gentle modifications
to traditional
Surya Namaskar, while at the same
time providing
a warm-up
advanced practitioners
towards
for more
in their progression
Surya Namaskar A and B, and
stronger postures.
Mountain PoselT adasana
(Tada = mountain;
seat) (photo
asana = comfortable
1)
All asanas (yoga postures) emerge from
the perfect symmetry of Tadasana. Start
from the foundation
of the feet and work
your awareness up through
the spine to
the crown of the head. Stand with the big
toes and ankles touching.
the weight
Evenly distribute
in your feet between the ball
and the heel. The body should begin to
feel more alive as the inner arches and
Ell
Urdhva Hastasana
kneecaps also lift. Gently activate the core
with postures while warming
Australia's
shin bones lift. The front of the thighs and
Surya Namaskar - or
Salute to the Sun - sequence
fitpro I Aug Sept
2012
!
20°, with the fingertips
pointed.
Feel the
= raised,
(photo
upward;
Hasta
=
2)
Now turn the palms out and, on an
prana - or life force - moving through
inhalation,
the hands. Allow the shoulders to soften
shoulder-distance
away from the ears. Draw the chin slightly
toward
each other. Keep the shoulders
toward
drawing
away from the ears and the
the chest, parallel to the floor,
the back of the neck lengthened
throat
and the
relaxed. The drishti, or gaze, is
forward,
to infinity.
Inhale to the base of
raise the arms above the head,
apart and palms facing
shoulder blades moving down toward
the kidneys. If the shoulders allow, bring
the palms together
in Namaste, or prayer
the feet, feeling the breath move to the
position.
lower lungs, filling and expanding
the gaze up, beyond the tips of the fingers,
and sides of the lungs.
the back
If there are no neck issues, take
keeping the forehead
•
soft. Exhale into: