Stand erect with your feet about 1 metre apart.

Raise your arms sideways to shoulder height;

that is, your arms and shoulders should form one straight line.

This is the starting position.

Slowly lean to the right and bring the right hand to the right toe.

During this movement you may bend your right leg slightly.

Your arms should remain in one straight line, with your head facing forwards. Don't bend forwards.

This is important; you should bend as much as possible to the side.

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To do this, you may push the left side of your pelvis slightly forwards.

Your arms, legs and the whole body should lie in one vertical plane.

When your right hand touches your right foot, your left hand should simultaneously point directly upwards.

To complete the movement, turn the head upwards and gaze at your left hand. This is the final position and is shown above. Return to the standing position, performing the movements in reverse sequence. Make sure you keep your arms in one straight line throughout the entire movement. Repeat the same movement, but leaning to the left.

Then return to the starting position.

This is 1 round.

Do a number of rounds.

Breathing: exhale while bending the body to the side and inhale while straightening the body and returning to the starting position.

Movement 2

Repeat the same procedure as movement 1, as far as the point where you touch your right foot with your right hand, your head facing forwards.

In this position your left arm should be vertical.

Slowly swing your left arm downwards over the left side of your head.

In the final position, your left arm should be horizontal and touching your left ear. Remember, you must try not to bend forwards but take great care to keep your whole body in one vertical plane.

To accentuate the influence of the asana, imagine you are trying to touch the opposite wall with your left band. Slowly return to the starting position. Repeat on the other side, leaning the body to the left.

Return to the starting position.

This is 1 round.

Do a number of rounds.

Breathing: same as given in movement 1.

Beginners Guide To Yoga

Beginners Guide To Yoga

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