The Primary Series : Standing Asanas

I PADANGUSTHASANA • BIG TOE POSTURE

Pada=foot or leg Padangustha=big toe

Begin in Samasthiti.

Jump feet hip width apart (6-8 inches), feet parallel.

1. Inhale, hands on hips, lift chest, look up and back.

2. Exhale, bend forward, hold onto big toes with middle and index fingers.

3. Inhale, head up, straighten back like a ski slope, arms straight, look up

between eyebrows.

4. Exhale, move crown of head towards floor, elbows out to sides.

Drishti: nose.

Hold posture for 5-8 breaths.

Modified posture: bend knees.

5. Inhale, head up, look between eyebrows (only your head, don’t come all

the way up yet).


II PADAHASTASANA • HAND UNDER FOOT POSTURE

Pada=foot Hasta=hand

1. Exhale, slide hands under feet.

2. Inhale, head up, look up and extend spine, place the hands as far under

the feet as possible, toes come to the wrists, the back of the wrists should

be on the floor and weight off the heels.

3. Exhale, fold at waist, head towards floor.

Drishti: nose.

Hold posture for 5-8 breaths.

4. Inhale, just your head up, gaze 3rd eye.

5. Exhale.

6. Inhale, come all the way up, spine straight. Modified posture: bend knees.

7. Exhale, Samasthiti.

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