We will use a variety of stretches, including yoga & back stretches, as well as some stretches mentioned in the forums. Remeber this is just a general guideline, we will discuss it and make changes if needed.
Postures 3
Improves poster, balance, and self-awareness.
A deceptive pose in that it appears so simple, you may ask "why bother?" But as there's more to breathing, theirs more to standing.
Stand with feet together, hands at your sides, eyes looking forward. Raise your toes, fan them open, then place them back down on the floor. Fell your heel, outside of your foot, toes and ball of your foot all in contact with the floor. Tilt your public bone slightly forward. Raise your chest up and out. Raise your head up and lengthen the neck by lifting the base os skull toward the ceiling. Stretch the pinky on each hand downward, then balance that movement by strecthing your index fingers. Push into the floor with your feet and raise your legs, first the calves ad then the thighs.
Breathe. Hold the posture, but try not to tense up. Breath. As you inhale, imagine the breath coming up through the floor, rising through your legs and torso and up into your head. Reverse the process on the exhale and watch your breath as it passes down from your head, through your chest and stomack, legs and feet.
Hold for 5 to 10 breaths, relax and repeat.
On your next inhale, raise your arms head (Urdava Hastasana) and hold for severl breaths. Lowers your arms on an exhale.
Stretches the spine, open the torso, improve balance and concentration
Start with your spread 3-4 feet apart, feet parallel. Turn your left foot 90 degrees to the left and your right foot about 45 degrees inward. Inhale and raise both arms so they're parallel with the floor. Exhale, turn your head to the left and look down your left arm toward your outstretched fingers. Check that your left knee is aligned with your left ankle. Take a deep breath and stretch outward to the left ankle. Take a deep breath and stretch outward to the left, tiltilng the left hip down and the right hip up. When you've stretched as far as you can, pivot your arms, letting your left hand reach down and come to rest against the inside of your calf, while your right arms points straight up. Turn and look up at your hand. Breathe deeply for several breathes. Inhale, and straighten up. Exhale, lower your arms. Put your hands on your hips and pivot on your heels, bringing your face front. Repeat the posture on the other side.
Strenghens legs and arms; balance and concentration; builds confidence.
Begin in mountion pose with feet together and hands at side. Step your feet 4-5 feet apart. Turn your right foot about 45 degrees to the left. Turn your left foot 90 degrees to the left so that it is pointing straight out to the side. Slowly bend the left knee until the thigh is parallel with the floor, but keep the knee eigher behind or directly over your ankle. Raise your arms over head. Then slowly lower them until your left arm is pointing straight ahead and your right arm is pointing back. Concentration on a spot in front of you and breathe. Take 4 or 5 breaths, lower your arms, bring your legs together. Reverse the position
Posture stretches 3