|
Wednesday, November 28, 2007
|
Whole Body |
|
|
|
|
Use this whole body warm-up sequence by itself or in combination with our other Warm-up sequences to energize and warm up the body's muscles and joints prior to any of the pose sequences. ∗ MP3 Audio Downloads available for this Sequence Please login as a Premium Member to download MP3 audio tracks. Use gentle fluid movements synchronized with slow deep breathing. For a deeper effect, hold each stretch for 1-2 breaths. This sequence is contraindicated with recent or chronic injury to the arms, neck or back.
1. Start in Easy Pose or Accomplished Pose.
Keep the shoulders down and back, the spine long and the chest open. 2. Inhale the fingertips up to the ceiling.
Keep the shoulders down and back, the hips grounded to the floor and reach through the fingertips. 3. Exhale and round forward with the palms to the floor.
Round the spine and relax the head and elbows down. 4. Inhale the fingertips up to the ceiling.
Keep the shoulders down and back, the hips grounded to the floor and reach through the fingertips. 5. Exhale and twist to the left.
Place the left hand on the right knee and the right hand behind your back. Look over your right shoulder and look behind you. Keep the spine long and the shoulders down. 6. Inhale the fingertips up to the ceiling.
Keep the shoulders down and back, the hips grounded to the floor and reach through the fingertips. 7. Exhale and twist to the right.
Place the right hand on the left knee and the left hand behind your back. Look over your left shoulder and look behind you. Keep the spine long and the shoulders down. 8. Inhale the fingertips up to the ceiling.
Keep the shoulders down and back, the hips grounded to the floor and reach through the fingertips. 9. Exhale the left hand to the floor and arch to the left.
Reach out through the right fingers and lower the left elbow as close to the floor as comfortable. Keep the chin off the chest and the right arm over the right ear. 10. Inhale the fingertips up to the ceiling.
Keep the shoulders down and back, the hips grounded to the floor and reach through the fingertips. 11. Exhale the right hand to the floor and arch to the right.
Reach out through the left fingers and lower the right elbow as close to the floor as comfortable. Keep the chin off the chest and the right arm over the left ear. 12. Inhale the fingertips up to the ceiling.
Keep the shoulders down and back, the hips grounded to the floor and reach through the fingertips. 13. Exhale the hands forward and round the spine.
Reach out through the fingertips, drop the head down and round the spine. 14. Inhale the arms behind you.
Reach back through the fingertips to draw the shoulder blades together. Press forward through the chest and look up towards the ceiling. 15. Exhale the hands to the knees or floor.
Bring the spine back to neutral position. Keep the shoulders down and back, the spine long and the chest open. 16. Either repeat this warm up sequence, continue with another warm up sequence, or begin a posture sequence1 Comments
The third step does not seem to be correct -- the words don't match the pose flow.
1
May 20, 2008
Write comment
You must be logged in to a comment. Please register if you do not have an account yet.
|
Our Sponsor
"Summon Your Soul" using one of the hand-crafted malas from Japa Mala Beads
|
| Premium Content |
|---|
| Our membership site is chocked full of detailed yogic information and deluxe features. Take our membership tour to find out all of the benefits of joining. |
| Yoga Poll |
|---|
| Yoga Scholarships |
|---|
| To encourage and support the development and training of great yoga teachers we have created a Yoga Scholarship program. If you need financial assistance for your 200+ hour yoga teacher training please apply for our scholarship. Partial scholarships are awarded twice a year to qualified candidates. |
| Yogic Wisdom |
|---|
|
Know him to be enshrined in your heart always
Truly there is nothing more in life to know.
Meditate and realize this world
Is filled with the presence of God. The Shvetashvatara Upanishad |
| Spread the Love |
|---|
|
Add this page to one (or more!) of your favorite social bookmarking sites: 
|
Please consult your health care practitioner before starting a yoga, pranayama or other exercise program.
All contents copyright 2001-2007 Timothy Burgin and Yogabasics.com. All rights reserved. Om shanti peace.
