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Virabhadrasana II
- Warrior Pose 2 (Bottom Pictures Goes With Book)
- Object here is to form a V creating two lines of energy. This opens the shoulders and chest, elongates spine andflattens the back.
- Start in child’s pose w/ arms out as far as possible. Come to flat-back cat pose. Fingers spread, hand & kneesshoulder/hip width apart.
- Inhale and turn hips into dog tilt. Back is gently arched. Gaze forward. Navel pulled back toward spine.
- Exhale and body permitting, straighten the legs, heels pressing down. Alternative to keep knees bent if tight inthe hamstrings.
- Inhale pressing down into the hands and lift up out of the shoulders. Do not sag.
- Exhale move pelvis back and up bring torso toward the legs. Gaze down. Head is even between your arms.Breath, walk out the dog, stretching the legs.
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Parshvottanasana
- Pyramid Pose
- Leg, back and shoulder stretch. Flexibility of hips, spine, shoulders and legs. Strengthens legs and abs & balance
- Stand in Tadasana feet together. Bring hands behind back to reverse Namaste (clasp hands or elbows) Inhalestep left foot to left, one legs length apart.
- Exhale; turn feet hips and chest to the right. Legs straight. Left hip bone forward. Knee caps up, stay grounded.
- Inhale. Curve head and chest upward. Expand in the chest, Exhale fold forward. Breathe smoothly, elongatecore.
- Inhale to come up.
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Ardha Chandrasana II
- Half Moon Pose
- Have block ready and if needed, a wall. This is great for balance, coordination, leg and buttocks strength.Improves breathing, flexes hips and legs. Frees rib cage and shoulders, opens the chest and improves breathing.Beautiful pose!
- Stand in Tadasana feet together. Smooth flowing breathes. When ready Exhale palms together in Namaste.
- Inhale sweeping arms to sides. Step left foot to the left. Exhale into Triangle pose. Take several breaths
- Turn head down. Bend right leg and slide left ft. closer to right. Place right hand on floor (or block) abt 1 ft. awayfrom right foot
- Stack shoulder over hand. Lean right hand and foot until other foot leaves the floor. Balance and breath
- Keep right knee bent. Inhale and raise left leg forming a straight line with torso. Push energy out the left foot!
- Exhale and push right left straight. Energy moving vertically, horizontally and circularly.
- Exhale, bend right knee, lower left foot down near the right. Bring right hand to r. ankle. Straighten right leg,rotate chest up into triangle
- Exhale release arm next to left ear. Inhale coming up and turn feet straight. Exhale back to center.
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Trikonasana
- Triangle Pose
- Increases strength and flexibility in feet, legs, hips and back. Chest opener, elongates spine, relieves backachesand strengthens the neck. Also improves digestion.
- Begin (with block handy) in Tadasana/Mtn Pose, with hands at heart center. Breathe.
- Inhale. Sweeping the arms out horizontally, bend the knees and step to the left and to the right. Form a starfish. Relax the shoulders.
- Legs straight one leg length apart, feet straight forward. Inhale lift and expand the chest.
- Exhale turning both feet to the right. Left heel 45 degree angle. Right foot 90 degrees. Line is heel to heel or heel to arch.
- Deep breathe in and reach out to the right. Move hip out to the left. Straight line from hips to fingertips. Gaze isforward.
- Keep the length, lower right hand to shin and slide down to ankle palm out (can use block here) Bring left armup vertical. Breathe smoothly and feel grounded. Gaze is up.
- Exhale and take left arm back behind palm out on lower back or grab right thigh. Rotate the rib cage up. Gaze isup. May also bend the knee and link hands binding the pose.
- Inhale to come up. Turn feet straight, bend knees and Exhale back to center. Hands palms together at heartcenter.
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Adho Mukha Shvanasana
- Down Dog
- Object here is to form a V creating two lines of energy. This opens the shoulders and chest, elongates spine andflattens the back.
- Start in child’s pose w/ arms out as far as possible. Come to flat-back cat pose. Fingers spread, hand & kneesshoulder/hip width apart.
- Inhale and turn hips into dog tilt. Back is gently arched. Gaze forward. Navel pulled back toward spine.
- Exhale and body permitting, straighten the legs, heels pressing down. Alternative to keep knees bent if tight inthe hamstrings.
- Inhale pressing down into the hands and lift up out of the shoulders. Do not sag.
- Exhale move pelvis back and up bring torso toward the legs. Gaze down. Head is even between your arms.Breath, walk out the dog, stretching the legs.
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Parshvakonasana
- Bent Knee Side Stretch
- Stand in Tadasana/Mtn. Pose. Feet together, palms together in Namaste.
- Inhale, step feet apart, sweeping the arms to the sides. Arms and legs straight. Both heels on same line.
- Exhale and pivot, turning both feet to the right. Left foot at 46 degrees. Right foot 90 degrees.
- Inhale deeply. Exhale and bend right knee to form a right angle. Heel below knee.
- Right elbow comes down to rest on right knee. Left arm up palm in, along left ear.
- Pull abs in, align center, contract buttocks and slightly tilt pelvis. Breath. Press down into elbow to lift out ofshoulder to prevent sag. Gaze is up.
- Energy lines running straight up through the left arm, down left leg. Through crown and right knee.
- May now go into a bind by bringing left arm back, palm out and grabbing right thigh.
- Inhale to come up, turn feet straight. Exhale step back to center.
- Come back to Tadasana. Repeat on left side.
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Virabhadrasana I
- Warrior Pose 1
- Stand in Tadasana feet together. Smooth flowing breathes. When ready Exhale palms together in Namaste.
- Inhale sweeping arms to sides. Step left foot to the left.
- Exhale and turn feet & body to the right. Left foot inward 45 deg. And right foot out 90 deg. Face hips and chestto the right.
- Inhale, abs in, raise arms above head. Palms together if you can or reach up palms in. Shoulders back & down.
- Keep hips square by pushing right hip back and left forward.
- Exhale. Bend right knee to form a right angle. Knee over heel.
- Breathe fully and energize your lines. Gaze is forward, up or back if neck allows.
- Inhale. Straighten right legs; bring head to normal, turn feet to front.
- Exhale sweeping hands to Namaste and stepping back to center.
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Parivrrta Trikonasana
- Revolved Triangle Pose
- Have block ready.
- Stand in Tadasana feet together. Inhale sweeping the arms out horizontally. Step left foot to the left.
- Exhale turning both feet to the right. Angle feet as in Trikonasana. Line is heel to heel or heel to arch. Hips andchest face right leg and foot. Breathe.
- Exhale folding forward. Place left hand on floor or block outside edge of right ankle. Right arm up vertical.
- Establish leg lines. Spread toes. Est. arm lines lengthen and lift up, don’t sag. Move right hip away, chest up toelongate and rotate spine
- Inhale and come up, turning feet to front and Exhale back to center.
- Repeat on other side
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Prasarita Padottanasana
- Standing Spread Leg Forward Fold
- Stand in Tadasana feet together. Inhale sweeping out horizontally and step feet apart 4-5 feet. Keep feetparallel.
- Exhale, fold forward, palms on the floor below shoulders. Crown forward, gaze down. Spread fingers. Middlefinger points straight ahead.
- Hug quads to the bone, turn knees and thighs in. Back is flat. Breathe smoothly.
- Exhale and walk your hand forward. Breathe smoothly for a few moments. Walk hands back through legs. Keepshould width apart, fingers spread.
- Can clasp hands behind back, arms straight and squeeze down to floor
- Release hands. Inhale back up. Exhale feet together back to center.
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