Initial Sequence for Upper Back
Asanas:
Svastikasana |
English name: Well Being Pose Practice type: Seated Poses, Standing Practice level: Intermediate |
Tadasana |
English name: Mountain Pose Practice type: Standing Practice level: Beginner The feet are together. The ankles, knees, hips and shoulders are in one line. Press into the feet to draw the thighs up.Fronts of the thighs move towards the backs of the thighs.Roll the outer shoulders ... more |
Urdhva Hastasana |
English name: Upward Hands Pose Practice type: Standing Practice level: Beginner |
Urdhva Baddhangullyasana |
English name: Upward Bound Fingers Pose Practice type: Practice level: Beginner |
Gomukhasana |
English name: Cow Face Pose Practice type: Seated Poses Practice level: Intermediate Do not extend your lower ribs forward. Practice the arm action first before incorporating the legs. |
Ardha Uttanasana |
English name: Half Intense Stretch Pose Practice type: Forward Bends Practice level: Beginner |
Adho Mukha Virasana |
English name: Downward Facing Hero Pose Practice type: Forward Bends Practice level: Beginner |
Adho Mukha Svanasana |
English name: Downward Facing Dog Pose Practice type: Standing Practice level: Beginner Learn to stretch from the hands to the buttocks and from the heels to the buttocks. - Geeta Iyengar, Preliminary Course. Keep the feet parallel to each other and extend the toes. Move the trunk towards the legs. Take... more |
Prasarita Padottanasana |
English name: Extended Feet Intense Stretch Pose Practice type: Standing Practice level: Beginner Learn to spread the legs apart without allowing the feet to slide and slip off. Learn to press the outer edges of the feet, like the application of the brake to a vehicle.Learn to concave the back using the arms and... more |
Utthita Trikonasana |
English name: Extended Triangle Pose Practice type: Standing Practice level: Beginner Extend the Sides of the Waist.Take the shoulderblades into the back.Rotate the chest towards the ceilingDraw the outer hip underneath you.Back foot presses as much as front foot.Lengthen the underside of the chest and... more |
Utthita Parsvakonasana |
English name: Extended Side Angle Pose Practice type: Standing Practice level: Beginner Learn to keep the structure of the thoracic chest broad.Do not put dead weight on the bent leg.Outer edge of back foot presses into the mat.Tuck the right buttock in so that it remains in line with the outer right knee.... more |
Vajrasana |
English name: Thunderbolt Pose Practice type: Seated Poses Practice level: Beginner |
Virasana |
English name: Hero's Pose Practice type: Seated Poses Practice level: Beginner Find more space in the knees by drawing the flesh of the calves back and away from the knees. |
Supta Virasana |
English name: Reclining Hero's Pose Practice type: Backbends Practice level: Intermediate If your thighs insist on sliding apart in this pose, you might try one of two short-term solutions: bind your thighs together with a strap positioned around the mid-thighs; or squeeze a 2- to 3-inch thick book between... more |
Bharadvajasana I |
English name: Pose Dedicated to the Sage Bharadvaja Practice type: Twists Practice level: Beginner Draw the shoulderblades in the back to lift the sternum. Learn to turn the spine laterally before attempting to clasp. Pay attention to the fact that the turn is always to the opposite side that the legs are placed on... more |
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