Warrior I

1. Stand in the mountain posture (refer to Chapter 7) and step forward about 3 to 31/2 feet (or the length of one leg) with your right foot as you exhale.

Turn your left foot out (so the toes point to the left) if you need more stability.

2. Place your hands on the top of your hips and square the front of your pelvis.

Release your hands and hang your arms as shown in Figure 14-6a.

3. As you inhale, raise your arms forward and overhead and bend your right knee to a right angle so that it's directly over your ankle and your thigh is parallel to the floor.

Check out Figure 14-6b for an illustration.

Figure 14-6:

Warrior I.

Figure 14-6:

Warrior I.

b

4. Soften your arms (see Chapter 3 for a description of Forgiving Limbs) and face your palms toward each other.

If your lower back is uncomfortable, lean your torso slightly over the forward leg until your back releases any tension that may be present. Look straight ahead.

5. Repeat Steps 3 and 4 three times and then hold once on the right side for 6 to 8 breaths.

6. Repeat Steps 1 through 5 on the other (left) side.

1. Start in the mountain posture (refer to Chapter 7) and raise your arms forward and then up overhead as you inhale (see Figure 14-7a).

2. As you exhale, bend forward from the hips.

When you feel a pull in the back of your legs, soften your knees (see Chapter 3 for information about Forgiving Limbs) and hang your arms like in Figure 14-7b.

If your head isn't close to your knees, bend your knees more. If you have the flexibility, straighten your knees while keeping them soft. Relax your head and neck downward

3. Exhaling, roll your body up like a rag doll, stacking your vertebrae one at a time.

Flip to Chapter 8 for more advanced ways to come up from a forward bend.

4. Repeat Steps 1 through 3 three times and then stay down in Step 2 for 6 to 8 breaths.

Standing forward bend

Figure 14-7:

Standing forward bend.

Figure 14-7:

Standing forward bend.

Lessons In Gnagi Yoga

Lessons In Gnagi Yoga

This book is a beautiful explanation of Yogi Philosophy. Everything about Hindu philosophy for the non-Eastern reader. It talks about nature, forces and reason. The Yogi Philosophy and its several branches or fields are presented with great detail.

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