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- 1.Stand with feet hip width apart.Make contact with the floor.
- 2. Raise knee caps and tighten legs.
- 3. Pull hips forward to straighten back.
- 4. Push slightly back and down.
- 5. Strecth neck up and chin slightly down.
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UTTHITA TRIKONA
- 1. Jump and spread legs (not too far), raise arms outstretched when you jump.
- 2. Turn 1 foot outward 90 degrees.
- 3. Misalign feet (back foot turns in slightly)
- 4. Bend from the hips (push hip out) toward foot that is turned out, allow hips to tilt forward.
- 5. One arm touches outstretched leg.
- 6. Only bend as far as you can without bening the back.
- 7. Look up at arm in the air.
- 8. Do not lean on leg.
- 9. Repeat on other side.
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- 1. Spread feet, not too wide.
- 2. Turn 1 foot out and misalign feet.
- 3. Push chest out.
- 4. Twist and turn arms and hips.
- 5. Bend forward and turn hips.
- 6. Touch opposite leg.
- 7. Do not lean, keep legs straight, hips should be inline with the front leg.
- 8. Repeat on the other side.
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- 1. Jump & spread llegs wide.
- 2. Misalign feet.
- 3. Raise arms overhead.
- 4. Turn hips & 1 foot outwards.
- 5. Stretch up.
- 6. Bend 1 knee 90 degrees.
- 7. Keep the other leg straight and strong.
- 8. Pull arms back and stretch up, look up.
- 9. Repeat on the other side.
- (Allow hips to open a little, they do not need to be square.)
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- 1.Start in tada asana & raise 1 foot heel to leg.
- 2. Raise foot up (use hand if needed) to groin, allow hip to go out for balance.
- 3. Keep standing leg tight, pull up kneecap.
- 4. Raise arms overhead, palms together, thumbs crossed over.
- 5. Keep arms straight and pulled back a little, shoulders down.
- 6. Gaze forward, pick a focal point.
- 7. Repeat on the other side.
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