The Primary Series : Standing Asanas

VII PRASARITA PADOTTANASANA A-D

• INTENSE WIDE LEG STRETCH

Prasarita=spread out Pada=foot Uttana=intense stretch

A 1. Inhale, jump to the right, feet approximately 4 ½ ft apart, legs out to

side, feet parallel, hands on hip joint. Look up and back open chest, tuck

pelvis.

2. Exhale, fold forward, lengthening as you bend at waist, place both hands on floor between feet shoulder width apart. Pull the scapula up the back and away from the shoulders, elbows out to sides.

3. Inhale, head up, look up between eyebrows, spine straight.

4. Exhale, crown of head towards the floor.

Drishti: nose. Hold for 5-8 breaths.

5. Inhale, head up, look up between eyebrows.

6. Exhale, hands to hip joint.

7. Inhale, come up, spine straight.

8. Exhale.

Modified posture: bend knees.

B 1. Inhale, arms out to the sides.

2. Exhale, hands on hip joint, fingers pushing into abdominal cavity to emphasize uddiyana bandha, pull the elbows together and lift from the hips, top of head moving towards floor, shoulders away from ears.

Drishti: nose.

Hold for 5-8 breaths.

3. Inhale, look up to 3rd eye, come all the way up, lengthening from base of spine.

4. Exhale.

Modified posture: bend knees.

C

1. Inhale, arms out to sides.

2. Exhale, interlace fingers behind back, palms facing each other.

3. Inhale, look up, open chest pulling arms and shoulders back.

4. Exhale, bend forward, arms over head bringing hands toward floor.

Drishti: nose.

Hold for 5-8 breaths.

5. Inhale, come up looking to forehead.

6. Exhale.

Modified posture: hold elbows behind back, look directly ahead, spine straight

instead of coming all the way down. Bend knees if necessary.

D

1. Inhale, hands on hips, lift chest, pelvis forward.

2. Exhale, bend forward, hands to big toes pressing roots of big toes down

while pulling up with fingers (hold toes with index and middle fingers, and

thumbs).

3. Inhale, head up, look up between eyebrows, straighten spine.

4. Exhale, bend forward, top of head towards floor. Elbows bent, shoulders

away from ears, arms pulling out to side to bring body closer toward legs,

keeping chest open, shoulder blades moving down the back.

Drishti: nose.

Hold for 5-8 breaths.

5. Inhale, head up.

6. Exhale, hands to hips.

7. Inhale, come all the way up, straight spine.

8. Exhale, top of the mat, to Samasthiti.

Modified posture: hold back of legs with hands, keep back straight (don’t go

all the way down).


Comments

Post a Comment

Popular posts from this blog

Asanas

Image
Asana is not a particular posture, but a state. Within the word asana itself are the connotations of strength and firmness, as well as the connotations of pleasantness and comfort. This is the balance we are trying to achieve, strength and flexibility, not only in the physical postures, but also in our mental state. Take The Ambition Out Of It Everybody is unique and their progression in yoga is going to look differently than the person next to them. It is important to allow the asanas to arise out of an internal place rather than some externally imposed idea of what the posture should look like. As long as you are working at your peak, combining breath, bandhas, and movement, and you are gaining that internal sense of stretching and strengthening, you are exactly where you needto be. In the beginning, the physical aspects of the postures will affect you the most. In time, and as you progress, you will become more aware of the flow of prana, life force, moving through your
Read more

The Primary Series : Standing Asanas

Image
XII VIRABHADRASANA A-B • WARRIOR Vira=hero A From downward dog, Adho Mukha Svanasana 1. Inhale, step right foot forward between hands, bend right knee to 90 degrees, square the hips, press back heel and outside of foot into floor, as you lift arms up over head, palms together, gaze upward and really emphasize mula bandha. Drishti: thumbs. Hold for 5-8 breaths. 2. Inhale, straighten right leg, come up and turn around to other side, bend left knee, arms up over head. Virabhdrasana A, left side 5-8 breaths. B 9. Inhale, keep the trunk straight, a feeling of being pulled from four directions, revolve hips open to right, arms out to sides looking over middle finger of left hand. Bend left knee, tuck pelvis, lift chest. Press back heel and outside of back foot into floor. Drishti: tip of middle finger. Hold for 5-8 breaths. 10. Inhale, come up, straighten legs, revolve around to other side, bend right knee over right ankle, Virabhadrasana B, right sid
Read more

The History of Ashtanga Yoga

Image
Twenty years ago Ashtanga yoga was very much a fringe activity. Our small, dedicated group of students in Encinitas, California were mostly young, hippie typeswith little money and few material possessions. We did have one precious thing – Ashtanga practice, which we all knew was very powerful and deeply transformative. Practicing together created a unique and magical bond, a real sense of family. Over the years the Ashtanga family has grown considerably throughout the world and I’ve had the opportunity to share the practice with many wonderful people as both a student and teacher. In Austin, Texas I met Larry Schultz 15 years ago when he was just beginning his Ashtanga practice with my teacher, Pattabhi Jois. Even though the practice was very challenging for him, Larry approached it with great enthusiasm, optimism, and gratitude. He, like so many others, recognized immediately that this was exactly what he had been looking for and was very excited by both the practice and the people i
Read more