The pose The name, The feeling..

Transcription

1 ! Summer yoga postures Fire element. Fire is about action, expression,upper body, arms, need balanced practice by introducing cooling postures, experience joy in the postures, focus on the mind, circulation, releasing neck and shoulders and flow with movement between postures To create :tapas (heat) and,openings The poses: powerful, strong, opening the web. Extras: try to balance practice with equal meditation. The pose The name, The feeling.. Inner power, repeating postures, to go deeper into them. Yoga flow or flow through transition of postures, 5 breaths in svanasana Tadasana Mountain -pose Surya Namaskara A Sun salutation Surya Namaskara B Sun salutation Adho- Mukha Svanasana Downward facing dog posture Bakasana Crane-posture Padangusthasana Big toe posture Emphasis on lifting heart, palms together with thumbs on heart chakra. So you lift the heart but the shoulder blades move downward By the small intestine meridian. Sequence designed to balance the fire and water energy for without the calming effect of water the fire would burn itself out, but the body need the fire to soften the connective tissue, allowing you to go more deeply into the asanas Surya Nam A is about warming up, B using more strength to build the yang into the postures. Firm foundation with the hands and feet. Using uddiyana bandha (rising up lock ) Joints open,not locked Increases circulation Fold forward from hips Do not lock knees back Hands flat ion the floor if possible Bend knees if you cant reach Use uddiyana and mula bandha Cooling the heart.

2 Pada-hastasana Foot-hand-posture Parsvottanasana Side-stretched out posture(pyramid) Utthita Hasta padangusthasana Extended-hand-big toe posture Ardha-baddhapadmottanasana Half-bound-lotus-stretched out posture Paripurna-Navasana Full-boat-posture Setu-bandhasana The bridge Pascimottanasana Back stretched out posture Purvottonasana Front stretched out posture Hands under feet (not in figure!) Follow above instructions Cultivates peace of mind, cool the heart. Cools brain, opens chest, stimulates heart area in back. Engage bandha's Keep neck long and head up Look towards feet Balance with the following pose To open heart and improve breathing Forward fold from hips, not back, If you cant reach your feet, bend knees to reach Move ribs down legs as you inhale, exhale and deepen stretch and lengthen. Intense back stretch, cools fire, sharpens memory, with hands on floor Under shoulders.

3 Halasana Plough posture (plough) Sputa-vajrasana Spine-thunderbolt-posture Baddha-Konasana Bound angle-posture Janu-Sirsasana Knee-head-posture For pranic flow for intestine and open shoulders Abdominal lift used to stimulate the intestines Deep massage opens arm channels and heart area. To stimulate and strengthen intestines follow with Janu-Sirsasana To continue strengthening the intestines Ardha-baddha-padmapascimottanasana Half-bound-lotus-stretchedout-posture Parivrtta-Janu- Sirsanana Revolved-knee-head-posture Opens armpits, stretches meridian and massages heart. Utthita-Trikonasana Extended triangle-posture Opens chest and aligns shoulders. Heaven and earth. Utthita Parivritta- Trikonasana Revolved-triangle-posture Opens chest parsvakonasana Extended side angle posture Moves facia and connective tissue, looked after by the triple heater, for longevity

4 Parivrtta parsvakonasana Revolved side angle posture As above all good for communication via the web, opening the web! and other part of Sequence!!! Ardha-chandrasana Half-moon-posture Utkatasana Fierce-posture Parighasana Beam-(for shutting gate)posture Bharadvajasana (Name of sage)posture Torso stretch Balasana Child-posture Bhujangasana Serpent posture (Cobra) Opens heart and meridians of heart Arms working to keep heart channels open Stretches and opens meridians Adding fuel to\the digestive fire Cooling for the heart Stretches meridians and intestines Urdhva dhanurasana Upward-bow posture Or bridge, keeping shoulders. Regulates metabolism down.

5 Ustrasana Camel posture Dhanurasana Bow posture Virabhadrasana 2 Warrior posture Virabhadrasana 1 Warrior one Expand chest and opens diaphragm Stretches both heart and intestines Calms, opens shanzong Opens heart, stretches heart meridian, turn palms up for added stretch Keeping heart strong keep top leg down to moderate Vasisthasana Name of-sage-posture Caturanga-dandasana four-limb-staff-posture Improves balance and strengthens upper body Follow with below, then change sides plank with arms Under, straight. Crescent moon, back bend, then on one knee palms together at heart chandrasana Opens heart Cat stretch, to annahatanasana, to one arm out front,leg out behind Cakravakasana Cat Ruddy-goose-posture

6 Vajrasana Thunderbolt-posture Stimulates heart channels Or any comfortable seated position. Ardha- Matsyendrasana Half-fish-lord-posture J a t h a r a - parivartanasana Stomach revolving posture Gomukhasana Cow-face-posture Virasana Hero posture Karnapidasana Ear pressure posture Meditation 3 breaths meditation Spinal twists benefit kidneys, bladder give deep massage. Spinal twist, deep massage Opens heart channels and armpits. Breathe into lower back and kidneys, tall long back, then fold forward and repeat breath. Keep uddiyana bandha engaged 3 breaths into abdomen, then out breath (qi hi below navel) 3 breaths into thoracic, then out breath (shanzong centre chest) 3 breaths into cranial, then out breath (yin tang 3 rd eye ) Breathe in light, re-energise the 3 dantiens. Focus on the mind, observing learning to separate the pure from the impure, those that will serve you and those that will not.

7 chanting Svanasana Cleansing the heart making arrrr sound, cleansing the heart and be aware of gratitude and om sound the sound of creation. Or think of someone /something you love and let that feeling flow to every part of the body and mind. Moving the arms out palms up either side of shoulders then back down and into in front of the heart Yoga nidra, moving through the body parts creating a sense of re-integrating the whole in corpse pose