Yoga For Dummies by Georg Feuerstein

Yoga For Dummies by Georg Feuerstein


Author:Georg Feuerstein
Language: eng
Format: mobi
ISBN: 9780470502020
Publisher: John Wiley & Sons, Ltd.
Published: 2010-03-15T10:00:00+00:00

Gliding Through the 7-Step Kneeling Salutation

If you aren’t quite ready to tackle the 12-step sun salutation, the following 7-step variation can give you many benefits and also help you get in shape for the standing variety. Use focus, chest-to-belly, or belly-to-chest breathing techniques from Chapter 5 and follow these steps.

Just follow your breath — inhale when you’re opening, exhale when you’re folding. Move slowly, pausing after each inhalation and exhalation.

1. Sit on your heels in a bent-knee position, bring your back up nice and tall, and place your palms together in the prayer position with the thumbs touching the sternum (breastbone) in the middle of your chest (see Figure 13-2a).

2. As you inhale, open your palms and slightly raise your arms forward and then up and overhead; raise your buttocks away from your heels, arch your back, and look up at the ceiling as illustrated in Figure 13-2b.

3. As you exhale, bend forward slowly from the hips, placing your palms, forearms, and then your forehead on the floor and pause relaxing your hip. as Figure 13-2c shows.

4. Slide your hands forward on the floor until your arms are extended and then slide your chest forward, bending your elbows slightly, and arch up into cobra II as shown in Figure 13-2d.

Flip to Chapter 11 for instructions on cobra II.


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