Sun Salutation Pose #1 Mountain Pose 1

Size: px

Start display at page:

Download "Sun Salutation Pose #1 Mountain Pose 1"

Roxanne Little
6 years ago
Views:

1 Sun Salutation Pose #1 Mountain Pose 1 Stand upright with feet together and look straight ahead, hands alongside body and palms forward. Lift abdomen inward and upward. Activate quadriceps and evenly distribute weight on both feet.

2 Sun Salutation Pose #2 Mountain Pose 2 Press palms together and raise hands up above head. Look straight up toward hands. Extend hands up toward ceiling keeping elbows in toward midline of body, dropping shoulders down and away from ears.

3 Sun Salutation Pose #3 Standing Forward Fold Bend at waist, bringing hands down until they reach mat. Place hands on either side of feet so fingertips are in line with toes. If hands don t touch ground, allow them to rest gently on shins. Look down at feet and keep neck long.

4 Sun Salutation Move #4 Lift Chest Off Thighs Lift chest off thighs until back is long and flat. Release back down and firmly rest hands on mat. (If necessary bend knees slightly.)

5 Sun Salutation Pose #5 Plank Step back with both legs and lower body toward mat until shoulders are directly over hands. Look down at mat, keeping head in line with spine.

6 Sun Salutation Pose #6 Baby Cobra From Plank, lower knees to mat, lower chest, then lower chin. Point toes with tops of feet on mat. Bend elbows straight back (not to sides) with hands directly under shoulders. Keep slight arch in lower back, engaging abdominals. Lift head slightly. Keep neck long and look forward.

7 Sun Salutation Pose #7 Table Top Place hands directly below shoulders. Keep knees hip-wide and press tops of feet into mat. Push up with arms until straight with knees bent. Look between hands and keep head in line with rest of spine.

8 Sun Salutation Pose #8 Downward Dog From Table Top, curl toes onto mat. Push back with hands and raise hips into air. Straighten legs and push heels toward mat. Lengthen spine and look toward navel. Press palms and fingers firmly into mat.

9 Sun Salutation Pose #9 Step (or Jump) Forward Look between hands and step R foot forward between hands. Follow with L foot. (To jump, bend both knees deeply and flex toes into mat. Jump to move feet between hands.)

10 Sun Salutation Pose #10 Stand Keeping legs straight (soft knees), sweep hands alongside body and draw torso back up to standing position.

11 Sun Salutation Pose #11 Mountain Pose 2 Raise hands together above head. Press palms together and look straight up. Extend hands up toward ceiling keeping elbows in toward midline of body, dropping shoulders down and away from ears.

12 Sun Salutation Pose #12 Mountain Pose 1 Lower hands down alongside body and palms front. Stand upright with feet together and look straight ahead. Lift abdomen inward and upward. Activate quadriceps and evenly distribute weight on both feet.

13 Mountain Pose 1 Stand upright with feet together and look straight ahead, hands alongside body and palms forward. Lift abdomen inward and upward. Activate quadriceps and evenly distribute weight on both feet.

14 Crescent Lunge Stand at front of mat in Mountain Pose 1. Step backward and straighten back leg. Keep torso upright, bending front knee to 90, keeping hips square. Raise arms overhead, palms in. Drop shoulders and look forward. Keep front knee directly over ankle.

15 Eagle Pose Stand at front of mat in Mountain Pose 1. Stand upright, bend knees slightly. Lift R foot and cross R thigh over L leg. Hook R foot behind L calf. Wrap R arm under L, bending elbows. Raise forearms, lifting elbows and bring palms together.

Warrior Pose 1 Stand at front of mat in Mountain Pose 1. Lift arms above head and slightly arch back. Bend forward and fold torso towards thighs, bringing hands toward mat.

16 Warrior Pose 1 Stand at front of mat in Mountain Pose 1. Lift arms above head and slightly arch back. Bend forward and fold torso towards thighs, bringing hands toward mat. Press hands on mat and bring R foot to the back of the mat (knee is bent 90 ), and look up. Sweep arms up alongside ears, drawing torso up and over the hips. Keep hips square and sink into bent knee. (Do not allow knee to bend past ankle.) Hold for 5 deep breaths, looking up, with arms and hands firm and shoulders down. Place hands on either side of feet, move into Plank, then push back into Downward Dog. Repeat with L foot back.

17 Child s Pose Sit back on calves and heels and open knees 6-8" apart. Rest chest on thighs. Extend arms up toward front of mat and press hands into mat.

18 Butterfly Pose Sit with legs extended in front. Bend knees, pulling heels toward pelvis. Lower knees to sides, soles of feet together. Bend forward from hips, lowering head toward feet. Use elbows to press knees down.

19 Boat Pose Sit with legs extended in front. Bend knees to 90, lifting feet off mat. Lean back slightly, while raising and straightening legs. Bring arms up until parallel to mat. Keep chest up; do not round lower back. Look towards ceiling while keeping back of neck long.

20 Seated Straddle Pose Sit with legs extended in front. Slowly slide legs out to sides, feet flexed and knees facing up. Bend forward from hips, reaching hands toward feet.

Yoga Home Practice Guidebook. Boston Medical Center Veterans Back to Health Trial

Yoga Home Practice Guidebook. Boston Medical Center Veterans Back to Health Trial Yoga Home Practice Guidebook Table of Contents Welcome... 1 Study Contact Information... 2 Making the Most Out of Your Yoga Experience... 3 Setting up Your Home Practice... 4 Completing Your Home Practice