Page 152 - Sky runner

An important insight I I gained as I I took my yoga teacher training was that the body has a a a a a a a a a a a natural position in each yoga pose It doesn’t have to look exactly like it does does in the yoga book It’s more important to to work from your your own own abilities and to to find your your own own nat- ural position fin in in in each yoga pose Begin by working through the position of your body and start from the bottom FEET POSITION AND GRAVITY
Stand with your feet together so that they touch each each other Feel all four corners of each each foot and and and the the balance between them Rock back and and and forth a a a a a a a little and and and feel how the the distribution of your weight changes and then regain
the the balance When the the foundation is stable shift focus to your lower legs and thighs Tighten them a a a a little imagine the the muscles going a a a bit ”inwards” HIP POSITION Find the neutral position of your hip If you you you are uncertain arch your your lower back and and forth and and notice how the weight on your your your feet is changing Find your your centre of gravity all the way up from your feet BACK AND CORE
Continue to to to your lower back and stomach stomach Tighten the the stomach stomach muscles and notice how the the the back straightens a a a a a tiny bit Breathe in in this position Do not tighten too much just straighten your pos- ture without forcing the breath SHOULDERS AND THORACIC SPINE
Roll the the the shoulders back so that you feel the the the gap between the the the shoulder shoulder blades getting smaller Relax the the the shoulders and let the the the arms hang along the the the the sides of your body Let the the the neck relax and lean your head carefully to to the the the the right and then to to the the the left Once back in in a a a a a a a neutral position image your head getting pulled up so that the neck straightens This is is the the the first position in the the the sun salutation Tadasana the the the mountain pose — — EXERCISES — — YOGA – THE BASICS Find your natural position and begin your day by saluting the sun BREATHING 148