Home Practice #2

September 21, 2015

Theme: FORWARD EXTENSION

Targeted Areas:The back of the body, especially the hamstrings and lower back

 

In this sequence it is important to understand how to tilt pelvic properly so that the forward extension starts in the hip joint rather than somewhere in the middle of the waist.  Because the back is being stretched, it will have a tendency to round and the chest will tend to collapse, so additional attention must be paid to keeping the front of the body long and the chest broad. This opening in the chest also applies to the two twisting poses, which will help to free up the back of the body.

 

Note for Intermediate Students: Notice the placement of the inversions. In the other practices in this cycle Shoulder Stand is placed at the end. Because of the calming qualities of both Shoulder Stand and the seated forward bends, the inversion is placed first to help the nervous sytem settle.

 

The Sequence:

Vajrasana (Thunderbolt Pose)

 

Adho Mukha Shvanasana (Downward Facing Dog Pose)

 


Pashchima Namaskarasana in Vajrasana (Reverse Prayer Pose in Thunderbolt Pose)

 


Adho Mukha Shvanasana (Downward Facing Dog Pose)

 


Utthita Trikonasana (Extended Triangle Pose)

 


Parshvottanasana (Intense Side Stretch Pose)