Академический Документы
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Table of Contents
Camel
Dying Warrior
Floor Scorpion
10
Flying Locust
11
Forearm Frog
12
13
Locust
14
Pigeon
15
Seal
16
17
18
Shin Lunge
19
Shoulder Bridge
20
Sleeping Warrior
21
Sphinx
22
23
Standing Backbend
24
25
Standing Sidebend
26
27
Triangle
28
Twisted Lunge
29
30
Wind Removing
31
Camel
On knees, tuck tailbone and grab heels. Exhale through the mouth to lift and extend hips forward without losing tucked
tailbone. Allow no arch in the lower back.
Relax the head backward, surrendering, no tension in the neck. Lock the elbows and keep firm grip on heels.
Inhale through the nose and lift the heart to the sky. Exhale through the mouth and maintaining pelvic tuck, press off
knees and drive hips forward. Back and forth. Inhale up, surrendering neck. Exhale forward driving hips.
Inhale through the nose to sit down. Keep neck relaxed until you sit down and allow the chin to finally fall over vertically
aligned with the spine, to release.
Dying Warrior
Begin seated and split legs into a right angle perpendicular to
each other. Lock knees if possible.
Keeping torso in line with the top leg, place the same side hand
flat to the floor, palm flat.
Reach opposite hand under the posting arm, palm flat, thumb
facing your feet.
Exhale through the mouth and first let gravity take your
shoulder down to the ground as far as possible for today;
passive only no forcing.
Eventually first your elbow, then your upper arm and finally your
shoulder will contact, but not initially. Be patient.
Inhale through the nose as you unwind slightly.
Exhale through the mouth as you walk your fingers through
while turning your top hip over and down to inner thigh.
Rotate your top foot over to your instep.
Inhale through the nose as you unwind slightly, and exhale as
you work deeper.
Floor Scorpion
From a prone crucifix, turn your head slowly to one side, ear coming into contact with the mat.
Exhale as you lift one leg up and step over the other, bending the knee and lifting the foot as high as you can toward your
shoulder. Lift it as high as you can keep your heel on the ground, to ensure your lower back and knee stability.
Inhale through the nose and lift your knee outward in one line above your ankle.
Exhale through the mouth and from your planted foot, drive your top hip over without your knee dropping back down.
Continue to exhale while walking your fingers outward, imagining placing your shoulder down on the mat.
Inhale and lift the knee away. Exhale and drive the hip over while walking the fingers out.
Slowly lower the knee back to prone. Carefully turn the neck to the opposite site and settle the head for a moment before
proceeding to the opposite leg.
10
Flying Locust
Starting on hands and knees, rotate the hand externally as far outward as you can place the palm heel on the ground. Lock the
elbow and reach forward with the opposite hand for balance.
Lean forward with arm between your hips and place your hip bone of the same side as your arm, to the outside of your
forearm.
Roll slightly over top of this arm, and then bring your free arm down to meet it.
Small fingers should be close to touching and thumbs pointing away to the sides of your hips.
Lips should be on the mat to protect the neck; avoid placing your chin on the mat.
Squeeze your triceps, spread your fingers, press your palms and elbows flat to the mat. Until your elbows become flat with
your fingers wide and palms firm to the ground, dont lift your knees. Exhale through the mouth and work here.
But if you do lift your knees, then tuck the tailbone and squeeze the glutes, exhale through the mouth and drive both hips into
forearms to cause external rotation of the forearms, and press elbows fully flat into the only safe position to move to full
extension with no fear of hyperextension (as the floor stops it).
Squeeze your quads, work to point your toes, keep your knees close together, and lift.
Inhale through the nose while you lower your legs slightly, and exhale through the mouth and lift higher under one constant
velocity; dont try to kick higher or arch at the lower back.
Inhale to relax down. Slowly roll one elbow free to the side, and then the other. Wiggle your fingers.
11
Forearm Frog
Beginning in a kneeling position, separate knees wide, and place your hands on the ground.
Walk your hands outward and place your forearms on the mat.
Turn your heels inward, your toes outward.
Exhale through the mouth and tuck your tailbone as strongly as possible with your heels on the ground. Pull forward with
your forearms, without releasing your pelvic tuck.
Back off slightly to inhale through the nose, and then exhale through the mouth as you tuck and pull.
Relax as you arch the lower back, externally rotate your heels, and push back for a wide-knee sleeping warrior for a
moment.
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13
Locust
Starting on hands and knees, rotate the hand externally as far outward as you can place the palm heel on the ground.
Lock the elbow and reach forward with the opposite hand for balance.
Lean forward with arm between your hips and place your hip bone of the same side as your arm, to the outside of your
forearm.
Thumb points away to the outside of your hip.
Turn your ear to the mat, facing away from the arm under you.
Squeeze your tricep, spread your fingers, press your palm and elbow flat to the mat. Until your elbow become flat with
your fingers wide and palm firm to the ground, dont lift your knee. Exhale through the mouth and work here.
But if you do lift your knee, then tuck the tailbone and squeeze the glutes, exhale through the mouth and drive your hip
into your forearm to cause external rotation of the forearm. Press elbow fully flat into the only safe position to move to full
extension with no fear of hyperextension (as the floor stops it).
Squeeze your quad, work to point your toes, and lift.
Inhale through the nose while you lower your legs slightly, and exhale through the mouth and lift higher under one
constant velocity; dont try to kick higher or arch at the lower back.
Inhale to relax down. Slowly roll one elbow free to the side. Wiggle your fingers, before slowly turning your other ear to
the mat.
14
Pigeon
Begin in a shinbox and extend the leg bent to the side behind you. Turn the instep down to the mat and point your
toes.
Move your front shin as perpendicular to the rear leg as you can, but more important than this is your hip alignment.
Two hips should be in one line.
Dont use your hands to press yourself into arch. Only use your hands to hold your position and drive your rear hip over
and down toward the mat.
Inhale sit down to the front bent leg side. Exhale and turn the back hip over. Back and forth.
Exhale to release and bring yourself back into the shinbox bending the rear knee up to meet the from foot.
Switch shinboxes to switch sides.
15
Seal
Begin on all fours, hands and knees.
Press hands into the ground, and externally rotate the fingers until they face hips, or as close as possible without pain.
Press your palms into the ground and drive your shoulder blades down (depressed). Do not round at the back.
When you have the upper body firm, extend one knee back to ball of foot. Return it back to all fours. Check the other leg.
If you feel pins and needs or sharp pains down the legs or in the shoulders, dont proceed farther. But if you are pain free,
then extend first one knee back to ball of foot and then the other to meet it.
Kick heels away, lock the knees, squeeze the quads, tuck the tailbone. The tighter the lower body, the lighter the upper
body.
Exhale through the mouth and drive your palms to push the earth away. Inhale through the nose, and lengthen the crown
of your head in the opposite direction of your heels in one long line.
Exhale both knees back to the mat, and slowly allow your elbows to relax outward and then bend.
16
17
18
Shin Lunge
From your knees, step one leg forward until the front shin
becomes vertical, perpendicular to the floor.
Exhale through the mouth, tuck your tailbone and pull with
the front foot until your rear hip moves to full extension.
Dont pull any farther forward than you can maintain pelvic
tuck and two hips in one line.
Inhale as you release backward, and then exhale as you
tuck and pull forward.
Remain upright and dont bend forward at the spine.
19
Shoulder Bridge
Lying on your back, bring your feet flat to shoulders width or slightly wider, feet flat to the floor with knees bent.
Lift your hips high enough to clasp your hands underneath. Interlace your fingers and thumbs, except for your pointer fingers.
Squeeze your elbows locked, even if you cannot touch the floor with your forearms, as the point of this position involves pulling
your shoulder blades together (scapular retraction.)
Once your elbows lock, then roll to one side, on your upper arm, to retract your shoulder blade closer to your centerline spine,
and then roll to the other side to do the same. When youve found your edge for the day, then youre ready to enter the pose.
Inhale through the nose as you lift your chest up and toward your chin.
Exhale through the mouth and drive off your mid-foot, with heels down always. Pinching your knees toward one another, lift
your hips as high as you can.
Drop your hips slightly to inhale through the nose, and then exhale and go to height.
Relax your seat back down to the ground, unclasp your hands and release your shoulder blades to finish.
20
Sleeping Warrior
Sitting back on your shins, reach your arms overhead. Separate your knees as wide as you need to feel comfortable, but
closer works best. Sit on your insteps and point your toes.
With palm heels push your seat back to your heels.
Rotate your locked elbows up toward the sky, retracting your shoulder blades to pull them together.
Walk your fingers out and elevate your shoulder blades. Hold that new distance and then...
Push back from palms not fingers, seat to heels. Rotate locked elbows up. Walk your fingers out again.
Exhale as you push, rotate and walk out. Inhale as you relax slightly and repeat with an exhale.
21
Sphinx
Laying prone on floor, bring your forearms flat, and elbows close to ribs. Point your toes and lock your knees.
Squeeze your glutes and drive your hips both down into the ground.
Avoid pressing off your forearms. Instead, exhale through the mouth and lift your crown toward the sky without
arching your neck.
Inhale through the nose lift your chest. Exhale through the mouth, drive your hips down and lift your crown up.
Keep tucking the pelvis through the entire motion.
Relax down to release.
22
23
Standing Backbend
Inhale your arms overhead, interlace your fingers and
thumbs releasing your index fingers.
Lock your elbows and pull your shoulders down into
packed position, no contact with your shoulders to your
neck, no shrugging.
Pinch your biceps to your cheeks, and when ready,
withdraw your head to the rear, and allow it to surrender
backward with no tension to arch.
Squeeze knees locked and hips forward with an exhale
through the mouth.
Inhale through the nose to lift the chest toward the sky.
Exhale and drive the hips forward with knees locked, and
allow the upper body to lift up toward the fingers in the
opposite direction of your hip drive.
Imagine a long crescent, instead of trying to fold
backwards.
Exhale, sit down and back, until your arms pass overhead.
Keep going until your head comes back over your feet,
and then release your arms.
24
25
Standing Sidebend
Inhale your arms overhead, interlace your fingers and thumbs releasing your index fingers.
Lock your elbows and pull your shoulders down into packed position, no contact with your shoulders to your neck, no
shrugging.
Pinch your biceps to your cheeks, and when ready, withdraw your head to the rear, and allow it to surrender backward with
no tension to arch.
Squeeze knees locked and hips forward with an exhale through the mouth.
Inhale through the nose to lift the chest toward the sky.
Exhale and drive the hips forward with knees locked, and pull the upper body up toward the fingers and OVER to one side.
Imagine a long crescent, instead of trying to fold sideways.
Inhale through the nose and bring the underside armpit under to bring two shoulders into one line working to expose the
chest to the sky. Then exhale through the mouth and press your opposite hip forward to bring two hips in one line fully
extended forwards.
Exhale, sit down, until your arms pass overhead. Keep going until your head comes back over your feet, and then release
your arms.
26
27
Triangle
From standing take a large step to the side, pointing your
foot in the direction of your step.
Allow the trailing leg foot to rotate 45 degrees, but lock the
rear knee.
Bend the front leg until you can place both hands on the
floor on the side of the foot.
Lead with the top elbow first to bring two shoulders in one
line vertically, and then extend the elbow so that both arms
create one vertical line.
Inhale through the nose and lift the top hand to the sky for
length. Drive off the back leg.
Exhale through the mouth and drive the rear leg hip over
toward the ground. At the same time, press with the front
knee into the back of your elbow.
Head can stay with two ears in line with the shoulders if
you feel any discomfort in the neck, but if you do not, then
turn your eyes toward your lifted arm.
Inhale through the nose and lift your fingers higher.
Exhale through the mouth and turn your hip over more and
drive your knee into your elbow.
Relax the top arm down to the floor first.
Then push off the bent leg to return to standing before
switching sides.
28
Twisted Lunge
From your knees, step forward on with leg until the front shin becomes vertical, perpendicular to the floor.
Tuck your tailbone and pull with the front foot until your rear hip moves to full extension. Dont pull any farther forward
than you can maintain pelvic tuck and two hips in one line.
Reach across with your elbow to the outside of your front thigh. Slide from elbow to tricep to the back of your shoulder
when possible to get optimal leverage.
Then, lift the top elbow to the sky, extend the elbow fingers high, and only then turn the head to point the eyes up the
lifted arm.
Inhale through the nose, and lift the fingers higher. Exhale through the mouth and drive your elbow into the back of your
knee to twist at the waist for greater rotation. Inhale to lift. Exhale to twist.
Relax down to the ground, hands on the mat, before switching shin lunges.
29
30
Wind Removing
Begin laying on your back and inhale one knee up toward your chest. Interlace your ten fingers and thumbs slightly
beneath the knee. Tuck the elbows in tightly.
If your extended leg calf comes off the ground, then kick your heel away and lock your knee to press it down. If not
dont worry about it.
Move your knee completely to the side, missing your ribs, and then inhale through the nose to pull it to maximum
height.
Then, exhale through the mouth and try and kick your knee into your hands, elbows pinched pulling with your biceps
to resist. Try to arch your lower back off the mat, but pull harder with your biceps so your lower back stays flat.
Chin down and neck long, stare down your nose and look for the light under your forearm. Eventually youll see it.
Inhale and pull higher. Exhale and drive deeper.
Release and extend the knee locked before placing it down on the mat and switch legs.
31