Intermediate practice

(continued)

11 Move into Side Angle Twist.

• For information on Side Angle Twist, see page 160.

15 Move into Standing Forward Bend Twist.

• For information on Standing Forward Bend Twist, see page 158.

Step your right foot to

• For information on

• Side Angle Pose

the right approximately

Side Angle Pose,

provides an intense

3 feet and then move

see page 132.

stretch along the

into Side Angle Pose.

sides of your body,

especially the sides

of your waist and rib

cage.

11 Move into Side Angle Twist.

• For information on Side Angle Twist, see page 160.

Side Angle Twist is useful for improving your balance and strengthening your legs and torso.

Perform Side Angle Pose and Side Angle Twist for your other side and then return to Mountain Pose.

Step your right foot to the right 2 to 3 feet and place your hands on your hips.

14 Bend forward and move into Standing Wide Angle Forward Bend.

• For information on Standing Wide Angle Forward Bend, see page 156.

Standing Wide Angle Forward Bend stretches the back of your legs and your inner thighs.

15 Move into Standing Forward Bend Twist.

• For information on Standing Forward Bend Twist, see page 158.

This pose is beneficial for toning your abdominal muscles, releasing tension in your upper body and improving your circulation.

16 Perform Standing Forward Bend Twist for your other side.

CONTINUED.

Intermediate Practice should take approximately 45 to 60 minutes to complete, in addition to the time you spend centering yourself, warming up and relaxing. The length of the practice will depend on how long you hold the poses and the time you take to move from one pose to the next.

After you have completed the practice, you should take 5 to 15 minutes to perform Relaxation Pose, as shown on page 242, and allow yourself to connect with the natural flow of your breath.

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Yoga for You

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