Tuesday, May 15, 2012

Yoga Lesson Three


Tadasana (Star Posture)

Step 01:

Stand like “Dakshasana” and make some distance between your feet for more comfortable. Now lightly interlock the fingers of one hand with those of the other hand. Raise your arms slowly upwards like this Picture.

If you can easily do this keeping your balance, turn your face upward and look at the fingers and try to raise the heels again-initially, a little off the floor and later with the gradual practice, all the way up to stand on the toes. After few second holding this posture, slowly lower the heels first and release from the posture slower. Relax.


Step 02:

Raise your interlock arms like step 01 but without raising your heels and turning the face. Now start to bend your body at the waist to a side (right or left) slowly keeping your knees straight.

Give your attention to both sides of the body and the rib cage with breathing softly and comfortably. Feel the contraction of the muscles on the side of your body to which you are bending, and feel the stretch on the other side.

Do this same to other side after holding few seconds in starting position.

Step 04:

Again raise your arms as done before, and slowly very slowly try to arch your body and head backwards as your ability. Your knees should be straight and slightly flexed in this step. And bending even a few millimeters is initially enough.

If you find difficulties to bending backwards like this, try this method. Keep your both hands on your hip with the elbow pointing backward and try to bend with the additional support of your hands. This way you will not have much pressure on the spine.
If you find hard to do those methods, leave step 4 temporarily.

Take maximum care when bending backwards in any yoga postures, especially if your suffer from backpain.


01, 02




with the help of Wasantha Manamperi
(All The Images Shown on this Post are the property of their respective owners)