Page 159 - Sky runner

11 TADASANA A A A A A A – MOUNTAIN POSE
Press down the the four corners of your feet and and feel the the the balance A straight back back even hip position and and shoulders pushed backwards make the the the foundation stable Arms by the sides 13 VRIKSHASANA – TREE POSE
This is is one of my favourite poses it it does so much good for runners You train your balance the the the small muscles in in in the the the feet and and ankles and and it opens up up the the the hip I also like to to raise my my arms arms up up up trying to to keep the the the shoulders relaxed but still raising my my arms arms up up high Stand on on one leg and and bring the the the the other foot to your your groin or calf When you you you you have found the the the the balance you you you you can raise your your arms Breathe 12 TADASANA B Stand Stand with your your feet shoulder-width shoulder-width apart apart and and and arms up up also shoulder-width shoulder-width apart apart Stand Stand on on your your your your your toes toes Stretch up up up your your your your arms still on on your your your your toes toes Bend your your your your knees about 120 degrees Hold and take a a a a a a a couple of breaths The whole body should be active including abs and back 14 VAKRASANA – HALF SPINAL TWIST
Finish by sitting on on on the the the the the mat with one leg leg straight and and and the the the the the other leg leg leg bent bent Put the the the the the opposite hand on on on the the the the the bent bent leg leg twist your your upper body and and and look over your your shoulder For additional strength: hold the the standing poses longer And work with the the sun salutation aim for one breath per pose BREATHING 155