Standing routine

As you get ready to begin your routine, remember that Yoga is a body, breath, and mind discipline. With the exception of the jumps, move slowly and stay in the moment.

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

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

✓ Stay and breathe in each posture for 8 to 10 breaths.

✓ Do the whole routine twice on both sides.

✓ Refer to Chapter 7 for detailed instruction on all the postures in this routine (though note that some postures here are variations on Chapter 7's postures).

✓ This routine should take about 15 to 20 minutes.

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

1. Start in the mountain posture (see Figure 17-16a).

Initiate the Yoga breathing style of your choice from the list earlier in this section.

2. As you exhale, jump or step out into a wide stance with your arms in a T parallel to the floor as shown in Figure 17-16b.

3. As you inhale, raise your arms from the sides up and overhead as you rotate your feet and torso to the right as Figure 17-16c illustrates.

4. As you exhale, sink into warrior I position with your right knee bent in a 90-degree angle like in Figure 17-16d).

5. As you inhale, rotate your shoulders to the left and drop your arms into a T with your palms down for the warrior II position.

Open your back (left) hip to the left as far as it can go and tuck your tail under comfortably. Figure 17-16e gives you a visual.

6. As you exhale, rotate your shoulders to the right and reach forward with your left arm and back with your right arm so that they're parallel to the floor (as in Figure 17-16f) for the reverse triangle variation I.

7. Inhale and then, as you exhale, drop your left hand down to the floor and bring your right arm straight up for the reverse triangle variation II, keeping your right leg bent and rotating your head up to the right as shown insee Figure 17-16g.

If your neck gets tired, turn your head down.

8. As you exhale, roll down with your arms, trunk, and head; turn your feet forward and parallel and then hang down the middle, holding your elbows for the standing spread-legged forward bend shown in Figure 17-16h.

9. Roll your body up and then jump or step back into the mountain posture in Step 1.

10. Repeat Steps 1 through 9 on the left side.

Figure 17-16:

Sequence of poses for the standing routine for teens.

Figure 17-16:

Sequence of poses for the standing routine for teens.

254 Part lll: Creative Yo9a

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