Five pointed pQse

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You can perform Five Pointed Star Pose to energize and lengthen your entire body. This pose also opens your chest, which can help improve your circulation and capacity for deep breathing. Performing Five Pointed Star Pose can also help to correctly align your spine. You may want to use this pose as a starting position for Triangle Pose or Standing Wide Angle Forward Bend.

As you hold Five Pointed Star Pose, visualize your body stretching and lengthening in all five directions at once—through the crown of your head and through each arm and leg. You should also focus on breathing evenly. As you inhale, feel your breath coming into the center of your body. As you exhale, feel your breath radiating out through the crown of your head, your fingertips and the soles of your feet.

If your arms or shoulders feel strained in this pose, you can place your hands on your hips.

Begin in Mountain Pose. For information on Mountain Pose, see page 120.

Step your right foot to the right 3 to 5 feet.

Raise your arms to shoulder height at your sides, with your palms facing down.

Press your feet into the floor and press the crown of your head toward the ceiling. Extend through your fingertips.

Begin in Mountain Pose. For information on Mountain Pose, see page 120.

Step your right foot to the right 3 to 5 feet.

• Make sure your feet are parallel and your toes are pointing straight ahead.

Raise your arms to shoulder height at your sides, with your palms facing down.

Relax your shoulders down and back.

Tuck your tailbone under to help prevent your lower back from over-arching.

Press your feet into the floor and press the crown of your head toward the ceiling. Extend through your fingertips.

Hold the pose for 30 seconds to 1 minute and then return to Mountain Pose.

Goddess Pose, also known as Victory Squat, opens your chest and hips, while strengthening your lower body. You can use this pose to warm up and energize your entire body.

Practicing Goddess Pose can help you feel empowered, as well as build your self-discipline. Try to focus on honoring your feminine energy as you hold the pose. As you breathe in Goddess Pose, visualize the spirit of a goddess coursing through your body.

Once you feel comfortable performing Goddess Pose, you can deepen the pose by moving your sitting bones closer to the floor. When deepening the pose, make sure you do not overextend your knees.

If you find Goddess Pose places too much strain on your arms and shoulders, you can rest your palms on your thighs. Make sure you use caution performing this pose if you have a leg, hip, back or shoulder injury.

nVERY EASY

Begin in Five Pointed Star Pose. For information on Five Pointed Star Pose, see page 122.

Turn your right foot to the right 45 degrees and turn your left foot to the left 45 degrees.

Bend your knees and lower your hips toward the floor. Your knees should not extend past your toes.

Tilt your pelvis under to lengthen your spine.

Bend your elbows and point your fingertips toward the ceiling.

Turn your palms to face your body.

• Your elbows should be pointing toward the floor and should be slightly lower than your shoulders.

Point the crown of your head toward the ceiling and gaze straight ahead.

Hold the pose for 30 seconds to 1 minute and then return to Five Pointed Star Pose.

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