30 Minutes R Flashcards
Utthita trikonasana
- Align the heels
- You can Microbend knees to avoid hyper extension align your shoulders with your hips
- If you have any neck issues turn your gaze down to the floor and consciously relax your neck. Then shift your gaze upwards if you can
Stack the hips
B.
This nice side stretch will stimulate your abdominal organs. Helping you with digestion.
Parivrita trikonasana
Your hips are facing towards Feel the lightness in your upper body Every exhale try to twist a little more Thoracic spine Equal weight
B.
This pose will open up your chest
Prasarita pado a
R. Weight shifted through
Minimise curve
Engage bandhas
B.
With your head hanging energy will flow towards the sahasrah chakra
This will calm your brain
Prasarita pado b
R,
- use your hands to remind yourself to engage your uddiyana and mula bandhas
B.
Without the hands to support this asana will challenge your sense of balance, learning to trust your body
- unlike A. You don’t have your hands to help you reach the head on the floor, you must use your breath to elongate the spine. This will teach you the connection between breath and body
Utkata konasana
R.
Knees are at the same angle as your feet
Take a wider stance if your knees overshoot
- neutral pelvis to maintain the natural curve of the lower back
S.
- Connect with your powerful feminine energy - your inherent inner goddess
- goddess inside you reveals itself when you are drawn to nonconformity
B.
Stretches your inner thigh and groin
Heats up your body
Utkatasana
R. Knees not over shooting ankles
Shoulders relaxed
Draw tail bone down
Reaching finger tips high and shoulders down
Warrior 3
Focus on the simultaneous expansion, from your arms stretching ahead and leg to the back of the room
Create one line from your fingertips through to your big toe
Engage your core for more balance
The supporting leg is strongly rooted into the ground
Square hips to mat
Fixed gaze at point towards floor
Standing leg is active
Reverse warrior
If it’s in your practice reach your bind or let you hand rest on your back leg
Virabhadrasana b
B
- stretches your hips and groin
- opens your chest and lungs
- energises your tired limbs
S.
As shivas battled daksha , sense your inner spiritual warrior battle your ego
Utthita hasta padangustasana c
R. Drishti Core Back long No leaning Little bit higher
Vasisthasana - side plank
- Press through your heels to keep your legs straight
- stack your hips, knees and ankles vertically on top of each other
- lift your arm up straight into the sky
- forming one line from your wrists through to your fingertips
- keep your hand slightly in front of the shoulder
- Keep core strong
- Hips lifted a
Bridge
- Knees are parallel
- your buttocks should be firm but not clasped
- continue to draw your shoulder blades in, snuggling them under your hearts centre
- inhale lift the chest towards the chin
B.
Stretches your chest out
Rejuvenates tired legs
Vasisthasana - side plank
- Press through your heels to keep your legs straight
- stack your hips, knees and ankles vertically on top of each other
- lift your arm up straight into the sky
- forming one line from your wrists through to your fingertips
- keep your hand slightly in front of the shoulder
- Keep core strong
- Hips lifted a
Bridge
- Knees are parallel
- your buttocks should be firm but not clasped
- continue to draw your shoulder blades in, snuggling them under your hearts centre
- inhale lift the chest towards the chin
B.
Stretches your chest out
Rejuvenates tired legs
Janu Sirsasana a
R. Open chest, shoulders back
Right hand that grabs left foot
Breath is audible
