![]() Bring the head last and as the head rises let the arms rise to overhead. Bend the knees even more and catch the momentum to begin to roll up with the inhale. ![]() (If you have osteporosis in your spine, do not do a strong flexion in this movement, brace and fold.)įrom standing, as you exhale, release the chin to chest and bending the knees as you go, release the spine vertebrae by vertebrae rolling down to a deep forward bend. Swing the arms from side to side a few times, then up and down. Stretch and shake legs then come to standing You might roll the shoulders, forward and back, or raise them up to the ears, one at a time and then both together a few times. You might release the chin towards the chest and feel the stretch at the back of the neck, then roll the chin to the right shoulder and bring the ear towards the shoulder, then back through centre, chin to chest and over to the other side a few times, if this feels right. Feel that the breath travels up and out on the exhale with a simultaneous settling of the spinal curves into their curvaceous forms, yielding into the supports through the sit bones to the floor. Feel that the breath travels in and down on the inhale with a simultaneous flattening of the curves of the body making you seem a little taller. Sit in meditation for a few minutes, breathing. Let the spine sit poised in the vertical, the line of force from the sit bones clearly travelling up the spine to the head. Take more support under your sitting bones so that there is a clear relationship to the supporting surface through the sitting bones and so that you do not collapse through the waist and lower back. Seated practice Begin in sittingĬlosing the eyes over, find your sitting bones. In this personal practice sequence, explore your lines of force, let this be your ongoing inquiry. If alignment is out of whack, there will be a break in the line of force, a buckle in the structure will occur. If alignment is good the force travels through the structure and into the rear foot. The person doing the pose forms a fist with the top hand and the assistant puts pressure on that fist. This is the standing pose with front knee bent and the body leans over the front leg, with the upper arm extended along side the ear, aiming to form a straight line from the back heel to the fingers of the top hand. ![]() One of my favourite demos of this is in Parsvakonasana, the side angle pose. If we are out of alignment, force applied in one place will not flow through and assist movement but will become blocked. (Photo: Jim shows excellent alignment as he practices revolved triangle.) AlignĪlignment in postural yoga is finding the arrangement of the body, in a posture or in daily life, that gives the clearest flow of force through the body. At home you practise what you have learnt, remembering particularly how your teacher has taught you to modify and keep yourself safe. And remember, your personal practise doesn't replace your in person class with a live teacher. If you do not have the props called for in a sequence, improvise. ![]() Use the sequence to get you going but linger or deviate as the call comes. Do not in any way feel locked into a sequence you are following. Sometimes when establishing a personal practice, simple sequences to follow can help to get you started. ![]()
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