Ix Utthita Hasta Padangusthasana Hand To Big Toe Posture
Utthita extended Hasta hand Pada foot Padangustha big toe 1. Inhale, right leg up, hold big toe with first two fingers of right hand, left hand on hip, right leg straight. 2. Exhale, chin towards knee. Drishti big toe. Modified posture hold knee into chest. 3. Inhale, look up, straighten body, keeping leg extended out. 4. Exhale, right leg out to right side, look to left. Drishti far to side. 6. Exhale, take foot with both hands, pull leg toward chest bending elbow , chin toward knee or shin....
Xxx Ubhaya Padangusthasana Both Big Toes Posture
Ubhaya both Pada foot Angustha big toe 1. Inhale, bring both legs over head so that the toes touch the floor holding onto big toes with thumbs and first two fingers of each hand, chin to chest. Hold one breath. 3. Inhale, roll up to balance on tailbone and sit bones, arms and legs extended, head back, look up. Modified bend knees as you come up to balance on tailbone and slowly straighten legs, or just keep them bent. Lift chest. PALMS TO FLOOR, VINYASA TO LYING DOWN.
prana
Prana is a subtle form of energy. Prana literally means breathing forth the universal life force. Through practicing asana and pranayama, prana is brought into and stored in the body, increasing vitality. Prana mainly flows through the body in the nadis, or nerve channels of the astral body. Prana exists as a negative energy as well as a positive energy. Prana moves upward and apana moves downward. When the two unite at the muladara chakra base of spine kundalini dormant cosmic energy is...
Xi Utkatasana Fierce Pose
1. Inhale, hands up, look up to thumbs. 2. Exhale, forward bend, gaze nose. 3. Inhale, head up, gaze 3rd eye. 4. Exhale, bend knees, jump back to Chaturanga. 5. Inhale to upward dog, lift chest. 6. Exhale back to downward dog. 7. Inhale, head up, bend knees and jump to top of mat, feet together. Straighten or lift upper body to erect position with knees bent, palms together but not clasped, arms as straight as possible pointed to ceiling. Deepen posture with each breath. Drishti thumbs Hold for...
sun salutation B
1. Inhale, bend knees, lift arms, palms together over head, gaze at thumbs. 2. Exhale, straighten legs to a forward bend, Uttanasana, gaze at nose. 3. Inhale, head up, lengthen spine, gaze at third eye. 4. Exhale, jump back to Chaturanga Dandasana. 5. Inhale, lift chest, head back to Urdhva Mukha Svanasana, upward facing dog, gaze at sky. 6. Exhale, lift hips to downward facing dog, Adho Mukha Svanasana, gaze toward navel. 7. Inhale, right foot forward, left heel turned inward. Virabhadrasana,...
V Utthita Parsvakonasana Extended Side Angle Pose
Utthita extended Parsva side Kona angle 1. Inhale, jump to right, approximately 4 ft apart, arms out to the sides, left heel turned in, right foot parallel to edge of mat. 2. Exhale, bend right knee over right ankle, extend right arm out as far as possible before placing it on floor outside of the right foot, either palm or finger tips, keep the pelvis tucked, open chest toward ceiling, press right knee into right arm and push on floor with back foot, feeling of being drawn and quartered. 4....
Xvii Tiriang Mukhaipada Paschimottanasana Reverse The Leg Direction Of One Leg
Tiriang reverse Mukha Face Eka-pada one leg Paschima west back side of body Uttana intense stretch 1. Exhale through to sitting with right foot by right hip, knees close together, left leg extended straight out in front. Before starting pose, lift flesh of left buttock and make room for the right calf by turning it out a bit with hands. 3. Exhale, fold forward, hold top of foot with both hands or clasp left wrist with right hand around foot. 4. Inhale, look up between eyebrows. 5. Exhale, come...
Xv Purvottanasana Intense East Stretch
.Exhale, place hands 1 ft behind hips, palms flat on floor, fingers pointing towards feet. 2. Inhale, lift body up supporting weight with hands and soles of feet. Tuck pelvis, toes to floor. Arms straight, head back. Lift hips emphatically, bring inside edges of feet together and knees together. Modified posture if neck feels strained, keep chin to chest.
A I
utthita parshvakonasana pa m of hand utthita hasta padangusthasana A toes utthita hasta padangusthasana B far to side utthita hasta padangusthasana C toes utthita hasta padangusthasana D toes prasarita padottanasana A lt S nose
Xxxi Urdhva Mukha Paschimottasana Upward Facing Full Forward Bend
Urdhva upward Mukha face Paschima west 1. Inhale, bring both legs over head, toes to floor holding outside edges of feet with hands. Hold one breath. 3. Inhale, roll forward and up, pull chest to thighs. Drishti 3rd eye. Hold for 5-8 breaths. Modified keep knees bent as you roll up to balance, hold onto ankles or calves.
Viparivritta Parsvakonasana Revolving Side Angle Pose
Parivrita revolved Parsva side Kona angle 1. Exhale, turn to right bending right knee directly over right ankle. Bring left elbow on the outside of right knee and place hands in prayer, spiraling chest open to ceiling looking skyward. Use breath to move deeper into the posture lifting belly off of thigh. To revolve even more fully into the posture level 2 of the pose as indicated in the drawing , reach left arm underneath right thigh and clasp wrist of right arm, always opening chest and...