Page 158 - Sky runner

7 TRIKONASANA – TRIANGLE POSE
Take a a a a a a a a a step back a a a a a a a a a bit shorter than for the warrior poses Both legs should should be straight and your rear foot should should point towards the the corner of the the mat Raise your your your arms straight out from your your your body body and extend your your your upper body body before you you you you bend to to the the the side with one hand towards the the the the the lower leg/the mat and and the the other straight up 9 NAUKASAN – BOAT POSE
This pose activates the abdominal muscles which are so important for for a a a a a a a a a good running posture!
Sit on the mat with your your legs legs forward Begin
by bending your your legs legs to a a a a a a a a 90-degree angle Lift them from there and lean backwards Then try to to straighten out your legs Work with a a a a a a a a straight straight back back 8 PARIVRITTA TRIKONASANA – REVOLVED TRIANGLE POSE
This is is is another great pose for balance upper body twist and leg strength Come back up from the the the triangle but keep your feet in in the the the the the same position Bring the the the the the opposite arm towards the the the the the mat mat If you you you you do not reach the the the the the mat mat place your your your hand on on your your your lower leg Feel the the the the twist in in your your your upper body but the the the foundation should still be in in the the feet legs and hips 10 VIPREET NAUKASAN – REVERSE BOAT POSE
Pose and counterpose counterpose – to do do an an an counterpose counterpose is good good for for the the balance of the the body So if you do do do a a a a a a a a a forward bend bend it is good good to do do a a a a a a a a backward bend bend directly after Lie on on on your your your belly on on on the mat Put your your your arms arms along your your your body and and lift both arms and and legs BREATHING 154