In both cases engage your abdominal muscles and the fronts of your thighs to help release the muscles of the back and hamstrings. ![]() Folding into Uttanasana / Forward FoldĪs you exhale to fold from Urdhva Hastasana to your Forward Fold / Uttanasana you have the option of keeping the legs straight or bending the knees slightly. If you are doing 108 Sun Salutations you will be lifting and lowering your arms 432 times so don’t be afraid of mixing things up □ģ. You can use the same two options for lowering your arms – either bringing them out to the side or with your palms together down the frontline of your body. Once your arms are raised you can bring your palms together or keep them parallel – keep the back of the neck long as your look up so you avoid crunching the neck. This second option could be easier on your shoulders. You have options here of either bringing your arms out to the sides and up – or you can bring the backs of your hands together and raise them up the mid-line of your body. Raising your arms to Urdhva Hastasanaįrom Tadasana inhale and raise your arms over your head into Urdhva Hastasana / Upwards Salute. But for many body types this is not comfortable or possible. If this is the case for you you can stand with your feet slightly apart parallel with each other, or even with your toes pointing out slightly. Sun Salutations are traditionally taught starting in Tadasana / Mountain Pose with the inner edges of the feet together. Watch the video at the end of this article for the full demo of each of these points: 1. We’ll go through the options for Sun Salutation A as this is the version we use in the 108 Sun Salutations Challenge. We made these with our 108 Sun Salutation challengers in mind but whether you are practising 1 or 108 you can apply these same principles. Good stuff to know if you have wrist injuries, shoulder or lower back injuries and still want to practise regular classes. This article and the free video below from Esther, will go through how you can make changes to Sun Salutations so that you can adapt them to suit your body. ![]() ![]() They can be used as a warm up at the beginning of class, as vinyasas between poses and also as a complete practice within themselves. The poses are said to form the building blocks of a yoga practice. Sun Salutations and variations of them feature all the time in our yoga classes.
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