Page 157 - Sky runner

4 VIRABHADRASANA 1 1 – WARRIOR POSE 1 1 This pose is is good for stretching the hip flexors and working with strength in in in in in in both legs Begin in in in in in Tadasana mountain pose Take a a a a a a a a a a a big step backwards Turn the the the the rear foot towards the the the the corner of the the the the the the mat Bend the the the the the the front leg 90 degrees
or or or as as much as as you manage Feel Feel the the the the the the stretch in the the the the the the hip flexors and straighten the the the the the rear leg Feel Feel how the the the the the weight is is distributed between the the the corners of your feet Before you you you stretch your your hands in the the the the air place them on on your your hips hips to check the the the the the position of the the the the the hips hips that they are stable and pointing forwards In yoga we talk about either hip-opening poses poses or or or poses poses where the the the hips hips point point straight forward forward In this pose pose pose you want the the the the the hips hips parallel and to point point forwards Lengthen the the the the the lower part of the the the the the back by tightening the the the the stomach muscles When the the the lower part of the the the body is is in balance you you can raise your arms 5 VIRABHADRASANA 2 2 2 – WARRIOR POSE 2 2 2 From warrior warrior 1 I I I go directly into warrior warrior 2 2 a a a hip-opening pose Turn your rear foot about 90 degrees
This movement opens the the hips Feel that both legs are working do not not lean lean on on on on the the the front one Make sure that the the the upper body is is not not leaning in in in any direction It should be placed straight over the the the hips Raise your arms parallel to the floor 6 VIRABHADRASANA 3 3 – WARRIOR POSE 3 3 This is is a a a a a a a fantastic pose for strengthening the the the the legs the the the the back of of your thighs and and the the the the balance One of of my favourites that can require some time and and practice to to get into Start from Tadasana the mountain pose Lift one leg leg backwards and lean your upper body forwards While bending forward forward the the the rear leg leg should work upwards Work from the the the the hips keep them them parallel and do not let them them tilt forward Imagine that you you should be able to to put a a a a a a a a tray on your lower back/ buttocks BREATHING 153