Hand Down
You can put away the chair and grab a couple of blankets for the second variation. In this pose, you establish the alignment of your legs while placing your hand on the floor to keep your pelvis level and your torso upright.
3. Drop the left hand down onto your shin or ankle, or if you are more open, onto the floor inside or outside the left foot. Do whichever one feels most comfortable.
2. Lower your left hand down to the floor inside of your left foot and reach your right arm up (as shown above).
Bring the right hand down from the back side of head and then bring the left hand, keeping at back side and take it up. Use the fingers of both hands as if you are putting them in hooks, then pull both the hands, one down and other up.
Pranayama was taught to catatonics (depressives) - if one of their arms is up, it will remain like that for hours without their bringing it down, or you will have to bring the hand down. Then again it will go up.
Slowly bring the lifted hand down, keeping it in a tight condition. Do not drop the hand. When the raised hand has reached the side, release the left leg to come on the floor.
straighten your left arm while keeping hold of the elbow and slide your right hand down the left forearm until your right hand is holding your left wrist
open your left hand and picture it flat on the floor next your right foot ...
2 - Press the palm of your left hand downward.
3 - Press the tips of the toes of your extended foot away from your hip, allowing your right leg to extend and adjust to the new position.
4 - Bring up the squeeze and press your pubic bone forward.
4 Exhaling, bring the left hand down to the left shin only go as far as you can loosing the line between the shoulders and the left shin
5 Lengthen the crown of the head away from the coccyx to open up the intervertabral disks ...
Then rotate the wrist of the left hand from right to left clockwise and complete the cycle.
Bring the right hand down.
Bring the left hand down and take the initial position. Now take up the right hand and repeat the above mentioned process.
Exhale slowly while turning the torso to the left, bend at the waist and bring the right hand down to the left ankle. The palm of the right hand is placed along the outside of the left ankle. The left arm should be extended upward.
1 Stretch the left arm straight up, then bend your elbow and bring your hand down behind your back. Clasp the left elbow with your right hand. Find the groove of your spine with your left fingertips.
Stretch the pinky on each hand downward, then balance that movement by stretching your index fingers. Push into the floor with your feet and raise your legs, first the calves and then the thighs. Breathe. Hold the posture, but try not to tense up.
Keeping your knees straight, exhale and bend to the right side, sliding your right hand down your right leg. Raise your left arm straight up toward the ceiling. Take care not to twist the body and to keep the head aligned with the spine. Hold.
Slide the right hand down the right leg as you extend the left arm overhead and flex laterally to the right. Breathe deeply into the rib cage and between the ribs - feel your vibrant heart come ALIVE. 5-10 deep breaths. Repeat on the opposite side.
Step apart. Turn the right leg out. Take the right hand down to the floor. Look up at the left arm.
Bring right arm overhead and bend elbow to move hand down back. Place left hand on right elbow, inhale and push elbow up into hand to open armpit. Exhale, use your left hand to pull right elbow toward center. Breathe. Inhale to release, change sides ...
Stretch your right arm up, then bend to your left, sliding your left hand down your thigh. Do not twist your body. Hold for 30 seconds, working up to 2 minutes with practice. Inhale as you straighten up again. Repeat the pose on the other side.
 See also: Asana, Breath, Body, Stretch, Yoga
  
|
RSS
