Floor Routine

AWB!

Some people call this routine the Lifetime Sequence because getting into wide-legged seated forward bend postures takes a lifetime if you aren't naturally flexible in the hips. The beauty of Yoga is that if you don't achieve your goal in this lifetime, you can get there in the next.

Before you begin, here are some tips to keep in mind:

✓ Choose focus or chest-to-belly breathing from Chapter 5.

✓ Stay in each posture (including each time you raise your arms) for 6 to 8 breaths.

✓ Do the whole sequence twice.

✓ This routine should take 20 to 25 minutes.

✓ Feel free to soften your knees in all of the forward bends.

✓ Challenge yourself, but don't strain yourself.

This routine isn't recommended for people with lower back problems aggravated by rounding.

When you're ready, follow these steps to complete the floor routine:

1. Start with your arms in the air and a straight back as in Figure 17-17a.

2. As you exhale, bend forward and down to the seated forward bend pose shown in Figure 17-17b.

3. As you inhale, raise your trunk and arms up to a straight back and separate your legs wide like in Figure 17-17c.

4. As you exhale, bend forward and down to a spread-legged forward bend as Figure 17-17d illustrates.

5. As you inhale, raise your trunk and arms up to a straight back position as you did in Step 3 (see Figure 17-17c).

6. As you exhale, rotate to the right as in Figure 17-17e and bend forward and down as shown in Figure 17-17f.

7. As you inhale, raise your trunk and arms up to a straight back position like you did in Step 5 (see Figure 17-17c).

8. As you exhale, rotate to the left like in Figure 17-17g and bend forward and down (see Figure 17-17h).

9. As you inhale, raise your trunk and arms up to a straight back position and bend your legs half way with your toes up as depicted in Figure 17-17i.

10. As you exhale, bend forward and down and try to move your toes down like in Figure 17-17j.

11. As you inhale, raise your trunk and arms up to a straight back position, drop your knees down to the sides and join the soles of your feet together as Figure 17-17k illustrates.

12. As you exhale, bend forward and down and hold your feet (see Figure 17-17l).

Figure 17-17:

Sequence of poses for the floor routine for teens.

Figure 17-17:

Sequence of poses for the floor routine for teens.

Back Problems From Lifting

If you have back problems lifting up from the forward bends in this routine, try the "Roll Up": Keep your chin down on your chest and roll up, stacking the vertebrae one at a time, with your arms hanging at your sides. When you're fully upright, bring the arms up and overhead from the front and look forward.

The Hindu-Yogi Science of Breath

The Hindu-Yogi Science of Breath

A complete guide on Eastern practices of breathing, mental, psychic and spiritual development. The book teaches that Yoga is divided into several branches, ranging from that which teaches the control of the body, to that which teaches the attainment of the highest spiritual development.

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