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Position 12 – Exhale

Prayer PosePosition 12 - Satya Live Yoga

Pranamasana

  • Join the palms together above the head.
  • Bend the elbows and bring the hands down to rest in front of the sternum.

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Position 11 – Inhale

Raised arms pose

Hasta Utthanasana

  • Take the hands to the hips.
  • Align the spine and neck.
  • Keep the knees bent, rotate from the hips, engage the core muscles and raise the head and torso upright.
  • Stretch the arms to the ceiling, hands shoulder width apart.
  • Extend and lengthen the spine, torso, head and arms upward.

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Position 10 – Exhale

Hand to foot pose

Padahastanana

  • Bring the right foot forward next to the left foot.
  • Bend the knees as much as required so that the abdomen comes in contact with the thighs.
  • Lower the forehead towards the shins.

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Position 9 – Inhale

Equestrian Pose

Ashwa Sanchalanasana

  • Lower both knees to the floor.
  • Step the left foot between the hands and adjust the position so that the left shin is at a 90 degree angle with the floor.
  • Press the pelvis down and lengthen the spine.
  • Draw the shoulder blades together slightly to open in the chest.
  • Keep the head in line with the spine and direct the gaze ahead.

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Position 8 – Retain out

Mountain pose

Parvatasana

  • Raise the buttocks and lower the head between the arms so that the body forms a triangle.
  • Lift the tail bone up, lengthen and straighten the arms and spine.
  • Keep the knees soft and relax the heels towards the floor.

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Position 7 – Exhale

Cat Stretch Pose
Marjariasana

  • Lower the head, arch the back, take the belly button toward the spine and tuck the tail bone under.
  • Contract the abdomen releasing all the oxygen.

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Position 6 – Inhale

Cat Stretch Pose
Marjariasana

  • Lower the knees to the floor.
  • Raise the head, open the chest, lower the spine and lift the tail bone.
  • Expand the abdomen, fill the lungs and stretch the whole front body.

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Position 5 – Exhale

Mountain pose

Parvatasana

  • Lower the palms to the floor.
  • Keep the right foot still and step the left foot back to beside the right.
  • Simultaneously, raise the buttocks and lower the head between the arms so that the body forms a triangle.
  • Lift the tail bone upwards, lengthen and straighten the arms and spine.
  • Keep the knees soft and relax the heels towards the floor.

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Position 4 – Inhale

Equestrian Pose

Ashwa Sanchalanasana

  • Extend the right leg back and lower the knee to the floor.
  • Keep the left foot between the hands, ensure the left shin is at a 90 degree angle with the floor.
  • Press the pelvis down and lengthen the spine.
  • Draw the shoulder blades together slightly to open the chest.
  • Keep the head in line with the spine and direct the gaze ahead.

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Position 3 – Exhale

Hand to foot pose

Padahastanana

  • Take the hands to the hips.
  • Keep the back and head aligned whist folding forward from the hips.
  • Bend the knees as much as required to bring the abdomen in contact with the thighs.
  • Lower the head towards the shins and place the hands to the floor either side of the feet.

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Position 2 – Inhale

Raised arms pose

Hasta Utthanasana

  • Raise the arms, separate the palms and position the hands forward, shoulder width apart.
  • Extend and lengthen the spine, torso, head and arms upwards.

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Position 1 – Exhale

Prayer PosePosition 1 - Satya Live Yoga

Pranamasana

  • Stand with the feet together at the front of your space.
  • Bend the elbows and join the palms in front of the sternum.

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