From: "Saved by Windows Internet Explorer 8" Subject: Kripalu Yoga Posture Sheets Date: Sat, 5 Mar 2011 20:16:08 -0500 MIME-Version: 1.0 Content-Type: multipart/related; type="text/html"; boundary="----=_NextPart_000_0000_01CBDB72.2A0386E0" X-MimeOLE: Produced By Microsoft MimeOLE V6.1.7600.16543 This is a multi-part message in MIME format. ------=_NextPart_000_0000_01CBDB72.2A0386E0 Content-Type: text/html; charset="Windows-1252" Content-Transfer-Encoding: quoted-printable Content-Location: http://www.rahoorkhuit.net/library/yoga/hatha/kripalu/index.html Kripalu Yoga Posture Sheets



Kripalu
-------*-------
Yoga



Posture
-------*-------
Sheets


TABLE OF CONTENTS
*Introduction
*Diagrams of = Kripalu=20 Yoga Press Points
*Press Point Definitions
KRIPALU YOGA POSTURE=20 SHEETS
(English/Sanskrit Names of Postures)


WELCOME TO KRIPALU YOGA!!
How is Kripalu Yoga = different=20 from other forms of yoga?

Kripalu Yoga is a yoga of = consciousness.=20 Immersing yourself consciously in your experience of Kripalu Yoga = provides the=20 means for self-discovery. So enter into the physical Postures not to = work at=20 perfecting them mechanically but to allow the postures to reveal to you = who you=20 are.

Begin with listening to and following the wisdom of your = body and=20 then focusing the mind in a double-arrowed awareness: outward on the = posture=20 itself and inward on your internal state that is colored moment to = moment by=20 shifting sensations, emotions, and thoughts.

Focusing the mind = with=20 non-judgemental awareness allows you to be in touch with the true Self = of=20 stillness that embraces every experience, letting life flow without = resisting=20 any of it.

What is Kripalu Yoga's "Press Point"=20 methodology?

Kripalu Yoga's "press point" method for moving into = the=20 postures aids attuning to your body. Because the press points are = simple, the=20 mind can relax and let go of any need to have the posture "picture=20 perfect."

At the same time the press points assure proper = physical=20 alignment, allowing for maximum stretch in the safest and most supported = way.=20 The effortless alignment that is instantly created allows your body to = go to its=20 natural limit in a relaxed way, without forcing.

How can I = practice=20 Kripalu Yoga using the press points?

These posture sheets have = been=20 developed as a tool for utilizing
Kripalu Yoga press points to get = the most=20 out of your experience of
Kripalu Yoga. They are meant to serve as a = reminder=20 of your
experience of being guided into the postures in your yoga=20 program.

Before moving into a posture, sit quietly for a moment,=20 breathing evenly. Read through the instructions for the asana, making = certain=20 that you understand each press point and its direction. Visualize = yourself=20 moving into the posture with an awareness of each point. Again sit = quietly,=20 relaxing the body. Then come into the starting position for the posture = and=20 begin to allow your body to move into it, focusing your awareness on = each press=20 point in turn.

When you feel that you are in the asana, once = again place=20 your awareness on the press points, pressing into each in turn while = keeping=20 your breathing steady and focusing on sensations. Allow micromovements = to=20 emerge. Remember that Kripalu Yoga postures are alive, not static. They = breathe=20 just as you breathe.

Bring your awareness inward as you hold the = posture,=20 witnessing whatever sensations, emotions, or thoughts arise. Stay = relaxed in the=20 holding, breathing evenly. As you feel the deliciousness of the full = stretch and=20 the energy release that that brings, allow your body to release the = holding and=20 flow into a complementary movement.

How does the practice of = Kripalu Yoga=20 relate to my life as a whole?

There are certainly physical and = emotional=20 benefits of consistent practice of Kripalu Yoga but they are incidental = to the=20 awareness that it fosters. So use your yoga practice as a time of formal = training in consciousness, knowing that your perseverence and dedication = will=20 result in the state of witness consciousness remaining with you during = your day=20 in whatever situations arise.

It is our heart's wish that these = sheets=20 aid you in experiencing on every level the joy and richness of the Self = you are=20 as you continue your practice of Kripalu Yoga. 

Jai = Bhagwan.
The=20 Kripalu Yoga Teachers

KRIPALU YOGA PRESS POINTS






PRESS POINT DEFINITIONS
CHEST POINTS:
The two = points in=20 the soft muscle tissue of the chest approximately two inches below the=20 "clavicles" (collar bones). One way of finding these points 's to extend = your=20 arms out to the side at shoulder height with palms facing downward. = Keeping your=20 arms at shoulder height, bend your elbows, bringing your thumbs toward = your=20 chest along a parallel plane to the ground. The chest points are where = the=20 thumbs touch the chest. This may vary slightly with each individual, in = general,=20 they are in line with the ear lobes.

Pressing into the chest = points helps=20 lift the chest, allowing the lungs to expand arid fill more fully with = breath.=20 The chest points also help keep the spine erect, the torso straight, and = the=20 shoulder blades in their proper place.

CROWN OF THE HEAD:
The = top=20 center of the skull. The "fontanelle." When the crown of the head is = pressed=20 upward away from the shoulders, the entire spine lengthens. The back of = the neck=20 elongates while the chin remains parallel to the ground.

HIP = BONES: (As=20 in pressing your hip bones into the ground in the Bow posture.)
These = are the=20 front-facing points of the "ilium" or the pelvic bowl.
Pressing into = these=20 points helps keep the gluteous folds firm which
in turn supports the = tower=20 spine during backward bending postures.

HIPS: (As in pressing = your hip=20 out to the side in the Half Moon posture.)
These are the points on = the side=20 of the torso just below the waist, technically located in the soft = muscle tissue=20 above the "head of the femur" and just below the hip = bone.

Pressing into=20 these points produces a side stretch in the opposite direction and helps = balance=20 the work being done in the muscle groups on the opposite side. For = example, in=20 the Half Moon posture, pressing into the right hip allows the torso to = bend to=20 the left side.


<>PRESS POINTS:
Grounding points. The = obvious, structural points which are the foundation of the posture and = establish=20 its form. The mind focuses on the direction of the press and the body = moves in=20 response to the pressing.

Some press points assist in creating = alignment.=20 They must be pressed in order for the posture to happen. They elongate = as=20 welL.as trigger the unfolding of the body's natural flexibility. When = the mind=20 is absorbed in the press points, the body is freed to express that = natural=20 flexibIlity.

Other, more subtle press points counterbalance = tightness in=20 specific areas. Because of the muscular structure of his or her = particular body,=20 a student may feel at the peak of alignment in a posture, but actually = be out of=20 balance or alignment visually and anatomically. These less obvious = points=20 reestablish true alignment by inviting the tight muscles to relax and = lengthen.=20 They give the posture the next level of refinement and body=20 awareness.

SITZ BONES:
The two bones in the buttocks that we = sit on.=20 Technically called the "ischial tuberosities." Used primarily in seated = postures=20 where the sitz bones are pressed down into the ground to assist in = elongating=20 the spine.

SOLES OF THE FEET:
The bottom of the feet. Pressing = the=20 whole sole down equally, both the ball of the foot and the heel, so that = there=20 is a sense of center and balance. Pressing the soles of your feet into = the=20 ground is achieved by consciously focusing your awareness there. Imagine = that=20 you could press your feet down into the earth without bending your = knees, as if=20 sinking into mud or sand. Or imagine that you are wearing heavy, = weighted boots.=20 It may take some practice to get the feel of it, but there is a definite = sense=20 of increased pressure against the earth and a feeling of groundedness = when=20 practiced correctly. Pressing into the feet provides grounding, = stability, and=20 balance for all standing and balancing postures. It allows the whole = body to=20 extend and gives the energy a direction.

THE SQUEEZE:
The = rotating=20 inward and lifting upward of the muscles of the gluteus folds, where the = buttocks muscles meet the upper thighs. The upper buttocks remain = slightly=20 softer, getting firmer as the muscles come closer to the fold. The = fronts of the=20 thighs rotate slightly outward as the entire pelvis comes naturally into = alignment. The arches of the feet as well as the kneecaps are = automatically=20 lifted and the backs of the thighs lengthen.

Among its functions, = the=20 squeeze is the origin of movement in the belly-down postures. it can = also be=20 engaged as a regulator to protect the lower back area and relieve = discomfort=20 during backward bending postures.

TAILBONE:
Technically called = the=20 "coccyx." it's like a bony tail on the end of the "sacrum" at the base = of the=20 spine. Lifting the tailbone acts like a lever that titts the torso = forward with=20 the spine elongated so that the bending comes from the hips and pelvis = rather=20 than the lower back. When practiced correctly, this shifts the focus of = the=20 stretch to the backs of the legs which is desirable.

WING = POINTS:
The=20 points on the lower inside edges (closest to the spine) of the = "scapulas" or=20 shoulder blades. The wing points are used most often in the rotation of = the=20 spine, as in the spinal twist. If you press one of the wing points, the = torso=20 will rotate in that=20 direction.




-------------------------------------------= -------------------------------------
ABDOMINAL=20 MASSAGE
____________________
Bhunaman Vajrasana


1. = Sitting on=20 your heels, press your sitz bones downward and allow the pressing to = lengthen=20 your spine.

2. Press the crown of your head away from your=20 shoulders.

Bring your left fist to the lower right side of your = abdomen=20 and fold your right elbow over your fist.

3. Gently lift your = tailbone=20 and allow the lifting to extend your torso over your knees. Relax your = belly and=20 allow gentle micromovements to massage the right side of your=20 abdomen.

Allow your torso to return to an upright position. = Gently press=20 your fingertips into the upper right side of your abdomen and work them = across=20 to the left and down.

Bring your right fist to the lower left = side of=20 your abdomen and fold your left elbow over your fist. Repeat step 3 on = the left=20 side.

Allow your torso to return to an upright position.


BOAT (Crossing over the water of=20 change)
____________________
Navasana


Lie on your belly = and=20 extend your arms out in front of you, palms facing each other, with = either your=20 forehead or your chin resting on the ground. (For an easier variation, = start=20 with your arms at your sides.)

1. Bring up the squeeze, pressing = your=20 pubic bone downward, and allow the pressing to lift your torso, hands = and=20 feet.

2. Press the tips of your toes away from your = hips.

3. Press=20 your heels upward.

4. Press the crown of your head away from your = shoulders and feel the elongation in the back of your neck.

5. = Press out=20 through your fingertips.

Variation: Open your arms out to the = sides and=20 allow them to float back behind your back. Interlace your fingers, press = your=20 hands away from your body, and allow your chest to open.


BOW
____________________
Dhanurasana


Li= e on=20 your belly with your chin resting on the ground. Bend your knees and = allow your=20 feet to come close to your butticks. Reach back and hold your = ankles.

1.=20 Bring up the squeeze, pressing your pubic bone downward.

2. Press = your=20 feet back into your hands, allowing your chest to rise with the=20 pressing.

3. Press the tips of your toes = upward.

Special=20 Note: To avoid strain to a sensitive lower back, keep your knees on = the=20 ground. The squeeze and the pressing downward of the pubic bone will = engage your=20 lower back muscles to protect this area.

4. To relieve knee = strain, press=20 your heels upward and press the insides of your knees toward each = other.


BRIDGE
____________________
Setu=20 Bandhasana


Lie on your back with your arms at your sides, = palms=20 facing downward. Bend your knees, bringing the soles of your feet close = to your=20 buttocks.

1. Press the soles of your feet downward.

2. = Bring up=20 the squeeze and press your pubic bone upward. Allow the pressing to lift = your=20 hips.

Feel your weight shifting to your shoulders.

3. = Interlace=20 your fingers and press your hands toward your feet, walking your = shoulder blades=20 closer together. Allow your chest to open.

4. Press downward = through the=20 tops of your shoulders.

5. Expand your chest by pressing out = through your=20 chest points.

To come out of the posture, release your hands and = allow=20 your spine to roll down, using the squeeze to control your descent.


CAMEL
____________________
Ushtrasana


<= B>Ushtrasana=20 I: Beginning from a kneeling position sitting on your heels, place = the palms=20 of your hands on the ground behind you, and allow your weight to fall = onto your=20 hands.

Ushtrasana II: Begin from a kneeling position with = buttocks=20 raised off your heels and your knees directly under your hips.

1. = Press=20 your shins into the floor.

2. Bring up the squeeze and press your = pubic=20 bone forward, away from your heels.

3. Place your palms on your = heels one=20 at a time. (If unable to reach your heels you may raise them by flexing = your=20 toes under or place one or more cushions on your heels and rest your = palms on=20 the cushions.) Press down through the palms of your hands.

4. = Expand your=20 chest by pressing out through your chest points.

5. Either tuck = your chin=20 toward your chest, or lift your chin and allow your neck to relax, = following the=20 curve of your spine.

To release the posture, press the crown of = your head=20 away from your shoulders and lower your sitz bones to your heels, = allowing your=20 torso to follow. Or you may prefer to release the posture by tossing one = hand=20 forward over your head, allowing your torso to follow.

Special = Awarenesses: To avoid neck strain, do not lift head from full camel=20 position. First release the posture, then allow neck to relax and head = to return=20 to upright position.

To relieve pressure on knees and/or feet, = place a=20 folded blanket or towel under the stressed area.


CHILD
____________________
Garbhasana


1= .=20 Sitting on your heels, press your sitz bones downward.

2. Press = the crown=20 of your head away from your shoulders.

3. Lift your tailbone and = allow=20 your torso to come forward with your forehead resting on the floor and = your arms=20 at your sides.


CHIN TO KNEE
____________________
Janu=20 Shirshasana


From a sitting position with your legs extended, = bend one=20 knee and cross it over the knee of the extended leg, placing your foot = near the=20 outside of your hip.

1. Press your sitz bones downward.

2. = Press=20 the crown of your head away from your shoulders.

3. Allow your = fingertips=20 to float up overhead and press them away from your shoulders.

4. = Expand=20 your chest by pressing out through your chest points.

5. Press = the heel=20 of your extended leg away from your hip.

6. Lift your tailbone = and allow=20 the lifting to extend your torso out over your extended = leg.

Release,=20 allowing your torso to return to an upright position, and repeat on the = opposite=20 side.


COBRA
____________________
Bhujangasana

From=20 a belly-down position, place your hands palms down beneath your = shoulders with=20 your elbows close to your sides.

1. Bring up the squeeze and = press your=20 pubic bone and feet downward, allowing your upper body to lift in = response to=20 the pressing. Do not apply any pressure to the palms of your = hands.

2.=20 Press the crown of your head away from your shoulders.

3. Press = the tips=20 of your toes away from your hips.

4. When you feel established in = the=20 posture, press your palms downward just enough to feel the = stretch.

5. If=20 you've entered into the full cobra position, expand your chest by = pressing out=20 through your chest points.

Release the pressure on your palms and = gradually release the squeeze as your body returns to the starting = position.


DANCER
____________________
Natrajasana

Standing=20 with your feet parallel and hip width apart, shift your weight toward = the balls=20 of your feet and press the soles of your feet downward.

Shift = your weight=20 to your right foot, lifting the left foot off the ground, and bringing = your hara=20 over the supporting foot. Focus your gaze on a point at eye = level.

Reach=20 your left hand behind you and hold your left ankle.

1. Press the = sole of=20 your supporting foot downward.

2. Bring up the squeeze.

3. = Press=20 the crown of your head away from your shoulders and feel the elongation = of your=20 spine.

4. Allow the fingertips of your right hand to rise up = overhead and=20 press them upward away from your shoulder.

5. Expand your chest = by=20 pressing out through your chest points.

6. Press your left foot = back=20 against your hand as you press your left hipbone slightly forward, = making hips=20 parallel and facing forward.

7. Press the sole of your left foot = upward=20 and allow the pressing to extend your torso forward.

Release the = posture=20 and repeat on the opposite side.


DOWNWARD DOG
____________________
Adho Mukha=20 Shvanasana


From the table position, curl your toes under. = (Variation:=20 From standing forward bend, walk your hands about one leg length away = from your=20 feet.) Spread your fingers wide apart.

1. Press the palms of your = hands=20 and the soles of your feet downward, allowing your hips to rise=20 upward.

2. Press your tailbone upward and feel your spine=20 elongating.

3. Press your heels downward and feel the backs of = your legs=20 lengthening even more.

4. Expand your chest by pressing out = through your=20 chest points.

5. Press the crown of your head away from your=20 shoulders.

To release, bend your knees and return to the starting = position.


EAGLE
____________________
Garudasana


S= tanding=20 with your feet parallel and hip width apart, shift your weight toward = the balls=20 of your feet and press the soles of your feet downward.

Cross = your arms=20 at the elbows and intertwine them, allowing your palms to face each=20 other.

Shift your weight to one foot, lifting the other foot off = the=20 ground and bringing your hara over the supporting foot. Focus your gaze = at a=20 point at eye level.

Intertwine your legs, crossing them at the=20 knees.

1. Press the sole of your supporting foor = downward.

2.=20 Bring up the squeeze.

3. Press the crown of your head away from = your=20 shoulders and feel the elongation of your spine.

4. Soften your = knees as=20 you press your sitz bones toward your heels.

Release your arms = and legs=20 and return to the starting position. Repeat on the opposite side.


FISH
____________________
Matsyasana


Li= e on=20 your back with your legs straight and your feet together. Extend your = arms=20 underneath your body with your hands resting palms down and your elbows = as close=20 together as possible. (Once you have become comfortable with this = starting=20 position, you may choose to enter the posture with your arms at your = sides=20 rather than under your body.)

1. Press your heels away from your=20 hips.

2. Tilt your pelvis forward and press your sitz bones and = tailbone=20 downward, allowing the pressing to lift your torso and open your=20 chest.

3. Press out through your chest points.

4. Press = the crown=20 of your head downward.

As you feel stable in the posture you may = release=20 your arms and bring your hands to prayer position over your heart or to = the=20 floor overhead, or allow them to move in pranic response. (Caution: To = prevent=20 neck strain, press your sitz bones firmly downward and proceed slowly = and=20 carefully.)

To release, press your sitz bones firmly downward, = bringing=20 your weight onto your elbows, and gently slide your head back down.


FROG
____________________
Mandukasana


F= rom a=20 table position, slide your knees and feet wide apart. (Turn your feet = outward=20 and bring your feet in line with your knees for a more advanced = stretch.)=20 Interlace your fingers or place your palms down and bring your forearms = to the=20 ground, forming a triangle of support.

1. Press your forearms = downward to=20 support your weight.

2. Allow your pubic bone to become heavy, = pressing=20 downward.

3. Press the crown of your head away from your = shoulders and=20 feel the lengthening of your spine.

4. Press your tailbone back = toward=20 your heels.

Allow micro movements to open your hips. (Rock your = hips=20 forward and back. Circle your pelvis. Lift and lower your tailbone.)


HALF CIRCLE
____________________
Ardha=20 Mandalasana


From a seated position, bend your knees and place = the=20 soles of your feet on the floor close to your buttocks about hip width = apart.=20 Lower your knees to the left, allowing your feet to adjust to this = position.=20 (You may also enter this posture from a seated position with your right = leg=20 extended and the sole of your left foot touching the inner thigh, as in = the Head=20 to Knee posture.)

1. Sweep your right hand overhead and to the = left,=20 shifting your weight toward your left hand as you press your left shin = downward,=20 allowing the pressing to lift your buttocks.

2. Press the palm of = your=20 left hand downward.

3. Press the tips of the toes of your = extended foot=20 away from your hip, allowing your right leg to extend and adjust to the = new=20 position.

4. Bring up the squeeze and press your pubic bone=20 forward.

5. Press the crown of your head away from your=20 shoulders.

6. Expand your chest by pressing out through your = chest=20 points.

7. Press your upper fingertips away from your=20 shoulder.

Release the posture and repeat on the opposite = side.


HALF LOCUST
____________________
Ardha=20 Shalabhasana


Lie on your belly with your chin resting on the = ground=20 and your arms extended, palms down, either under your thighs or by your=20 sides.

1. Bring up the squeeze, pressing one leg downward, and = allow the=20 pressing to raise your other leg.

2. Press the tips of the toes = of your=20 raised foot away from your hip and feel your leg elongating.

3. = Press the=20 top of the heel of the raised foot upward without sacrificing the = elongation of=20 that leg.

Release the posture and repeat on the opposite = side.


HALF MOON
____________________
Ardha=20 Chandrasana


1. Standing with your feet parallel and hip width = apart,=20 shift your weight toward the balls of your feet and press the soles of = your feet=20 downward.

2. Bring up the squeeze.

3. Press the crown of = your head=20 away from your shoulders.

4. Allow your fingertips to rise = overhead,=20 interlacing your fingers with your index fingers extended, and press = your=20 fingertips away from your shoulders.

5. Press your right foor = downward as=20 you press your right hip out to the side. Allow the pressing to extend = your=20 torso and arms to the left.

6. Press your inside hipbone and = chest point=20 slightly forward as you press your opposite upper wing point back, to = rotate=20 your torso into a true side stretch, leaning neither forward nor = back.

To=20 release the posture, press the sole of your inside foot downward and = allow your=20 body to return to the starting position.

Repeat the posture on = the=20 opposite side.


HALF SHOULDERSTAND (Mother of All=20 Postures)
____________________
Ardha Sarvangasana


Lying = on your=20 back, bend your knees and swing your legs up overhead, bringing your = hands up to=20 support your lower back and hips.

Variation: Enter the posture = from the=20 bridge pose by bringing your palms up to support your hips and lifting = your legs=20 one at a time, keeping your knees relaxed.

1. Press your = shoulders=20 downward.

2. Press your feet away from your hips.

To = release the=20 posture, bring your knees toward your chest and either allow your hands = to slide=20 down your legs as your roll down, tucking your chin to your chest, or = bring your=20 hands to the ground and press your fingertips downward as you roll down, = keeping=20 the back of your head on the floor.

Variation: Release the = posture by=20 supporting your hips with your hands and relaxing your pelvis as you = lower one=20 leg at a time into the bridge pose.


HEAD TO KNEE (Journey into the=20 Self)
____________________
Janu Shirshasana


From a = sitting=20 position with your legs extended, bring the sole of one foot to the = inside of=20 the other thigh. (To relieve tension in lower back and help lengthen the = spine,=20 you may use a cushion under your sitz bones.)

1. Press your sitz = bones=20 downward.

2. Press the crown of your head away from your=20 shoulders.

3. Extend your fingertips overhead and press them away = from=20 your shoulders.

4. Pressing your bent knee downward, allow your = torso to=20 turn to face your extended leg.

5. Expand your chest by pressing = out=20 through your chest points.

6. Press the heel of your extended leg = away=20 from your hip.

7. Lift your tailbone and allow the lifting to = extend your=20 torso out over your extended leg.

8. Extend your arms out along = the leg=20 and relax into the stretch. Allow your head and neck to follow the curve = of your=20 spine. (If your torso is able to rest on the extended leg, press the = crown of=20 your head away from your shoulders.)

Release, allowing your torso = to=20 return to an upright position, and repeat on the opposite side.


HERO
____________________
Virasana


From= a=20 seated position, cross one knee over to the other, bringing each foot to = the=20 outside of the opposite hip. Place your palms on the soles of your=20 feet.

1. Press your sitz bones downward.

2. Press the = crown of=20 your head away from your shoulders and allow the pressing to lengthen = your=20 spine.

3. Lift your tailbone, allowing your torso to extend out = over your=20 knees.

Allow your head and neck to relax into a comfortable=20 position.

Release, and repeat with the opposite knee on=20 top.

Variations:

Place the palms of your hands on the = floor in=20 front of you.

For tight hips, place a cushion beneath your sitz=20 bones.

To increase the stretch, draw your feet out farther away = from your=20 body.


INCLINED=20 PLANE
____________________
Purvottanasana


From a seated = position, extend your legs and place the palms of your hands on the = ground a few=20 inches behind your hips. Lean onto your hands.

1. Press the palms = of your=20 hands and your heels downward.

2. Bring up the squeeze and press = your=20 pubic bone upward, allowing the pressing to lift your hips off the = ground. (It=20 is easier physically if the pubic bone rises above the line between your = feet=20 and the crown of your head.)

3. Press out through the tips of = your=20 toes.

Either tuck your chin toward your chest or lift your chin, = lowering=20 your head behind you.


LOCUST
____________________
Shalabhasana

Lie=20 on your belly with your chin on the ground. Extend your arms by your = sides or=20 under your thighs with your hipbones resting on your forearms. Choose = whichever=20 of the following hand positions suits your body:

-palms = down
-fists=20 with palm side down
-fists with back side down
-fists with thumb = side=20 down
-fingers interlaced
-any variation of your own

1. = Bring up the=20 squeeze, pressing your hipbones downward as you draw your forearms close = together and press them downward. Allow the momentum of the pressing to = lift=20 both legs.

Advanced Variation: Press your forearms downward and = catapult=20 your legs off the ground.

2. Press the tips of your toes away = from your=20 hips and allow the pressing to elongate your legs.

3. Press the = tops of=20 your heels upward and feel your legs rising in response to the = pressing.

MOON SALUTATION
____________________
Chandra=20 Namaskar


1. PRANAMS: Stand in Tadasana. Press feet, squeeze, = crown.=20 Press palms together at elbow level.

2. HALF MOON: Circle = fingertips=20 overhead, interlacing fingers and pointing index fingers upward in = "temple"=20 position. Press left foot and left hip, extending torso to right. Press = right=20 foot and right hip, extending torso through center to left. Press left = foot,=20 returning to center.

3. VICTORY SQUAT: Step to the right and = point toes=20 slightly outward. Soften knees and press sitz bones and elbows downward, = fingertips upward.

4. FIVE-POINTED STAR: Press feet = (straightening legs),=20 squeeze, crown, and fingertips, extending arms at shoulder = level.

5.=20 TRIANGLE: Turn right toes to right, left heel to left, and press left = hip,=20 extending torso to right. Lower right hand as you raise left hand, = pressing=20 fingertips.

6. RUNNER'S STRETCH: Lower both hands toward right = foot,=20 resting hands on leg, foot, or floor. Press feet, tailbone, = crown.

7.=20 LUNGE: Bend forward knee, bringing hands to floor on either side of = leading foot=20 and back knee to floor. Press forward foot, palms, sitz bones, = crown.

8.=20 EXTENDED-LEG SQUAT: Bring both hands to the left of the leading foot and = press=20 sitz bones downward as you pivot to face center, rotating extended leg = so that=20 toes point upward. Press hands, foot of bent leg, heel of extended leg, = sitz=20 bones, crown.

9. SQUAT: Bring extended leg toward center. Press = feet,=20 sitz bones, crown. If flexibility allows, bring palms together at elbow=20 level.

10. EXTENDED LEG SQUAT: With hands once again on the = floor, extend=20 right leg to the side. Press hands, foot of bent leg, heel of extended = leg, sitz=20 bones, crown.

11. LUNGE: Pivot to face bent knee, with hands on = either=20 side of leading foot, rotating back leg and bringing back knee to floor. = Press=20 forward foot, palms, sitz bones, crown.

12. RUNNER'S STRETCH: = Lift hips=20 by pressing feet, tailbone, crown.

13. TRIANGLE: Sweep right arm = upward=20 and back, sliding left hand up left leg. Press feet, squeeze, left = hipbone,=20 crown, fingertips.

14. F1VE POINTED STAR: Bring both arms to = shoulder=20 level, turning toes slightly outward. Press feet, squeeze, crown,=20 fingertips.

15. VICTORY SQUAT: Soften knees, press sitz bones, = elbows=20 downward, fingertips upward.

16. HALF MOON: Press feet = (straightening=20 legs) and turn toes to face forward. Step right foot close to left foot = as you=20 bring arms overhead into "temple" position. Press feet, squeeze, crown,=20 fingertips. Press right foot and right hip, extending torso to left. = Press left=20 foot and left hip, extending torso through center to right. Press right = foot,=20 returning to center.

17. PRANAMS: Press teet, squeeze, crown. = Circle arms=20 back to center, pressing palms together at elbow level.


MOUNTAIN
____________________
Tadasana


= 1.=20 Standing with your feet parallel and hip width apart, shift your weight = toward=20 the balls of your feet and press the soles of your feet = downward.

2.=20 Bring up the squeeze.

3. Press the crown of your head away from = your=20 shoulders and allow the pressing to elongate your spine.

4. Allow = your=20 fingertips to rise overhead, turning your palms to face each other, and = press=20 your fingertips away from your shoulders.

5. Expand your chest by = pressing out through your chest points.


PIGEON 1 & = 2
____________________
Kapotasana I &=20 II


From a position sitting on your heels, slide your left leg = behind=20 you.

1. Kapotasana I: Shift your weight to the right, bringing = your=20 buttocks to the floor, and press your sitz bones = downward.

Kapotasana II:=20 Sit on your right heel and press your right shin downward.

2. = Press the=20 crown of your head away from your shoulders.

3. Expand your chest = by=20 pressing out through your chest points.

4. Press the hipbone of = the=20 extended leg forward.

5. Variation 1. Allow your fingertips to = rise=20 overhead and turn your palms to face each other. Press your fingertips = away from=20 your shoulders and allow the pressing to elongate your arms.

6. = Variation=20 2. Bring your hands behind your back, interlacing your fingers and, if = possible,=20 drawing the heels of your palms together. Press your hands away from = your=20 shoulders, allowing your arms to elongate, your shoulder blades to come=20 together, and your chest to expand.

Release, and repeat on the = opposite=20 side.


POSTERIOR=20 STRETCH
____________________
Pashchimottanasana


From a = sitting=20 position, extend both legs. (If you are unable to sit up straight, place = a=20 cushion under your sitz bones.)

1. Press your sitz bones=20 downward.

2. Press the crown of your head away from your=20 shoulders.

3. Extend your fingertips overhead and press them = upward away=20 from your shoulders.

4. If you have good flexibility in your = legs, press=20 your heels away from your hips; otherwise, just relax your = legs.

5. Lift=20 your tailbone and allow the lifting to extend your torso over your = outstretched=20 legs.

Bring your hands to your feet or legs and relax into the=20 stretch.

To release, press your tailbone downward and allow your = spine to=20 come back to the starting position.

Special Note: If you = feel too=20 much tension in your back, place one or more cushions in your lap and = allow your=20 chest to rest on the cushions.

SEATED=20 ANGLE
____________________
Upavistha Konasana


From a seated position with your legs extended, = spread your=20 legs wide apart.

  1. Press your sitz bones downward.

  2. Press the crown of your head away from your shoulders = and feel=20 the elongation in your spine.

  3. Allow your fingertips to rise overhead, turning your = palms to=20 face each other, and press your fingertips away from your shoulders. =

  4. Lift your tailbone and allow the lifting to extend = your torso=20 forward and down.

  5. If flexibility allows, press your heels away from your = hips.=20

SPINAL=20 TWIST
____________________
Matsyendrasana


From a seated position with your legs extended, draw = your=20 right foot up close to your body with your knee pointing upward. Cross = your=20 right foot over your left leg, placing the sole on the ground near the=20 knee.

Bend your extended leg, drawing your foot in close to the = opposite=20 hip. (If sitting in this position creates strain or if both buttocks do = not=20 touch the ground, leave the leg extended.)

  1. Press your sitz bones downward.

  2. Press the crown of your head away from your shoulders = and feel=20 the elongation of your spine.
    Variation 1. Extend your left = arm to=20 the side and bring it to the front, bending your elbow around your = right=20 knee.
    Variation 2. Bring your left arm to the outside of = your right=20 knee and hold your right foot or your left knee.
    Variation = 3. Bring=20 your left arm to the outside of your right knee, and, bending your = elbow,=20 thread your hand through the space between your two legs. Bring your = other arm=20 behind you and clasp your hands.

  3. Bring your right palm to the ground behind you and = press it=20 downward. (Not in Variation 3.)

  4. Press your right wing point back, allowing your torso = to rotate=20 in response to the pressing.

Release, and repeat on the opposite side.

STANDING HAND TO=20 FOOT
____________________
Padahastasana

  1. Standing with your feet parallel and hip width apart, = shift your=20 weight toward the balls of your feet and press the soles of your feet=20 downward.

  2. Bring up the squeeze.

  3. Press the crown of your head away from your shoulders = and allow=20 the pressing to elongate your spine.

  4. Allow your fingertips to rise overhead, turning your = palms to=20 face each other, and press your fingertips away from your shoulders. =

  5. Lift your tailbone and allow the lifting to extend = your torso=20 forward. Release the squeeze gradually as your torso continues = downward.=20

To release the posture, press the soles of your feet = downward and=20 drop your tailbone, gradually bringing up the squeeze as you return to = the=20 starting position.

STANDING=20 SQUAT
____________________
Utkatasana

  1. Standing with your feet parallel and hip width apart, = shift your=20 weight toward the balls of your feet and press the soles of your feet=20 downward.

  2. Bring up the squeeze.

  3. Press the crown of your head away from your shoulders = and allow=20 the pressing to elongate your spine.

  4. Allow your fingertips to rise in front of you to = shoulder level=20 and press your fingertips away from your shoulders.

  5. Allow your knees to soften, pressing your sitz bones = downward=20 toward your heels as if you were about to sit in a chair. (Keep your = spine=20 upright.)

To release the posture, press the soles of your feet = downward and=20 allow your legs to straighten, releasing your arms as you return to the = starting=20 position.

STANDING YOGA=20 MUDRA
____________________

  1. Standing with your feet parallel and hip width apart, = shift your=20 weight toward the balls of your feet and press the soles of your feet=20 downward.

  2. Bring up the squeeze.

  3. Press the crown of your head away from your shoulders = and allow=20 the pressing to elongate your spine.

  4. Bring your hands behind your back, interlacing your = fingers and,=20 if possible, drawing the heels of your palms together. Press your = hands away=20 from your shoulders, allowing your arms to elongate, your shoulder = blades to=20 come together, and your chest to expand.

  5. Lift your tailbone and allow the lifting to extend = your torso=20 forward. Release the squeeze gradually as your torso continues = downward.

  6. Allow your arms to come over your head and press your = little=20 fingers toward the floor in front of your.

To release the posture, press the soles of your feet = downward and=20 drop your tailbone, gradually bringing up the squeeze as you return to = the=20 starting position.

STRAIGHT-LEGGED=20 RUNNER'S = STRETCH
____________________
Parshvottanasana

Standing with your feet wide apart, turn the toes of one = foot out=20 to that side and the heel of your other foot out to the other side.

  1. Press the soles of your feet downward.

  2. Bring up the squeeze.

  3. Press the crown of your head away from your shoulders = and allow=20 the pressing to elongate your spine.

  4. Turn your entire body to face your leading foot and = press your=20 back hipbone forward.
    Bring your hands behind your back and either = hold=20 your elbows, forearms, or wrists or bring your palms into prayer = position with=20 your fingertips pointing upward.

  5. Lift your tailbone and allow the lifting to extend = your torso=20 forward. Release the squeeze gradually as your torso continues = downward.=20

To release the posture, press the soles of your feet = downward and=20 drop your tailbone, gradually bringing up the squeeze as you return to = an=20 upright position. Release your arms and turn your body and feet to face = forward=20 in the starting position.

Repeat on the opposite side.

SUN=20 SALUTATION
____________________
Surya Namaskar

  1. Standing with your feet parallel and hip width apart, = bring your=20 palms together in front of your chest and Shift your weight toward the = balls=20 of your feet. Press feet, squeeze, crown.

  2. Allow your fingertips to rise overhead. Press feet, = squeeze,=20 pubic bone, chest points, crown, fingertips.

  3. Lift your tailbone and allow your torso to extend = forward.=20 Release the squeeze gradually as your torso continues downward. Bring = your=20 palms or fingertips to the floor next to your feet. Press feet, palms = or=20 fingertips, tailbone.

  4. Bending your left leg, draw your right toot back into = a lunge.=20 Press front foot, heel of back foot, squeeze, crown.

  5. Bring your front foot back next to the back foot. = Press palms,=20 heels, squeeze, crown.

  6. Bend your knees and lower knees, chest, and chin to = the ground.=20 Press palms, tailbone.

  7. Sweep your chest and chin forward and up. Press palms, = feet,=20 squeeze, chest points, crown.

  8. Lift your tailbone, allowing your hips to rise. Press = feet,=20 palms, tailbone, chest points, crown.

  9. Bending your right leg, bring your right foot forward = into a=20 lunge. Press sole of front foot, heel of back foot, squeeze, crown. =

  10. Press sole of right foot (straightening legs) as you = bring your=20 back foot forward. Press feet, palms or fingertips, tailbone.

  11. Drop your tailbone and gradually bring up the squeeze = as you=20 return to standing and allow your fingertips to rise overhead. Press = feet,=20 squeeze, pubic bone, chest points, crown, fingertips.

  12. Press feet, squeeze, crown as you allow your body to = return to=20 the starting position with your palms together in front of your = chest.

SYMBOL OF=20 YOGA
____________________
Yoga Mudra

  1. From a position sitting on your heels, press your sitz = bones=20 downward.

  2. Press the crown of your head away from your shoulders = and feel=20 the elongation of your spine.

  3. Bring your hands behind your back, interlacing your = fingers and,=20 if possible, drawing the heels of your palms together. Press your = hands away=20 from your shoulders, allowing your arms to elongate, your shoulder = blades to=20 come together, and your chest to expand.

  4. Lift your tailbone and allow the lifting to extend = your torso=20 forward over your knees, bringing your forehead to rest on the ground. =

  5. Allow your arms to come over your head, pressing your = little=20 fingers toward the floor in front of you.

To release, press your shins downward and drop your = tailbone as=20 you return to the starting position.

TABLE

From a kneeling position, place your palms on the ground = directly=20 beneath your shoulders and your knees directly beneath your hips.

  1. Press your weight into the palms of your hands and = into your=20 shins.

  2. Press your tailbone back away from your hips as you = press the=20 crown of your head away from your shoulders and feel the elongation of = your=20 spine.

TREE
____________________
Vrikshasana

Standing with your feet parallel and hip width apart, = shift your=20 weight toward the balls of your feet and press the soles of your feet=20 downward.

Shift your weight to one foot, lifting the other foot = off the=20 ground and bringing your hara over the supporting foot. Focus your gaze = at a=20 point at eye level in front of you.

Bring the sole of the lifted = foot to=20 the inner calf or thigh of the supporting leg.

Advanced = Variation: Cross=20 the lifted leg in front of the supporting leg near your hip joint, = holding it=20 with your hand until your balance is stabilized.

  1. Press the sole of your supporting foot downward.

  2. Bring up the squeeze.

  3. Press the crown of your head away from your shoulders = and feel=20 the elongation of your spine.

  4. Press the back side of your lifted knee back as you = press the=20 hipbone on the same side forward.

  5. Allow your fingertips to rise overhead and interlace = your=20 fingers with your index fingers pointing upward. Press your fingertips = away=20 from your shoulders.

Release, and repeat on the opposite side.

TRIANGLE
____________________
Trikonasana

Standing with your feet wide apart (about the length of = one of=20 your legs), turn the toes of your right foor out to the right and the = heel of=20 your left foot out to the left.

  1. Press the soles of your feet downward.

  2. Bring up the squeeze, pressing your right hipbone = forward, and=20 feel your pelvis coming into alignment facing front.

  3. Press the crown of your head away from your shoulders = and allow=20 the pressing to elongate your spine.  Let your fingertips rise = out to=20 your sides to shoulder level.

  4. Press your left hip to the left and allow the pressing = to extend=20 your torso to the right. (To avoid hyperextension of the right knee, = align the=20 kneecap directly above your toes or keep the knee slightly bent.)

  5. Press out through the fingertips of your right hand. =

  6. Maintaining the extension of your torso, lower your = right hand=20 to your right leg as you raise your left hand overhead, pressing your=20 fingertips away from your shoulders.

  7. Press your right hipbone slightly forward, allowing = your left=20 hipbone to roll back.

  8. Press your upper wing point back and allow the = pressing to=20 rotate your chest upward, bringing your torso into alignment. =

Rotate your head on the axis of your spine to gaze up = toward your=20 raised hand.

To release, press the soles of your feet downward as = you=20 press your raised fingertips upward and return to the starting position. = Repeat=20 the posture on the opposite side.

UPWARD=20 DOG
____________________
Urdhva Mukha Shvanasana

From a belly-down position, place your palms down close = to your=20 sides and even with your chest. Flex your toes under.

  1. Bring up the squeeze.

  2. Press the balls of your feet downward as you press the = palms of=20 your hands away from your shoulders and allow the pressing to lift = your torso=20 off the ground.

  3. Press the crown of your head away from your shoulders = and feel=20 the elongation of your spine.

  4. Press your heels away from your hips and allow the = pressing to=20 elongate the backs of your legs.

  5. Expand your chest by pressing out through your chest = points.=20

Release the pressure on your palms and gradually release = the=20 squeeze as your body returns to the starting position.

WARRIOR=20 I
____________________
Virabhadrasana I


Standing with your feet wide apart (about the length = of one of=20 your legs), turn the toes of one foot to that side and the heel of the = other=20 foot to the other side.

  1. Press the soles of your feet downward.

  2. Bring up the squeeze.

  3. Press the crown of your head away from your shoulders = and allow=20 the pressing to elongate your spine.

  4. Turn your torso to face the leading leg. Raise your = arms=20 overhead and press your fingertips away from your shoulders.

  5. Bend your leading knee and sink into the posture, = allowing your=20 sitz bones to become heavy and your tailbone to relax. (To avoid knee = strain,=20 align your leading knee directly above your toes.)

  6. Press your back hipbone forward.

  7. Press your back heel downward and feel the elongation = in the=20 back of your leg.

  8. Expand your chest by pressing out through your chest = points.=20

Release the posture by returning to the starting = position, and=20 repeat on the opposite side.

Variation: Standing in Tadasana, = raise your=20 arms overhead and take a large step forward, bending your leading knee = and=20 sinking into the posture.


WARRIOR=20 II
____________________
Virabhadrasana = II


Standing with=20 your feet wide apart (about the length of one of your legs), turn the = toes of=20 one foot out to that side and the heel of the other foot to the other = side.

  1. Press the soles of your feet downward.=20
  2. Bring up the squeeze, pressing your leading hip bone forward, and = feel=20 your pelvis coming into alignment facing front.=20
  3. Press the crown of your head away from your shoulders and allow = the=20 pressing to elongate your spine.=20
  4. Extend your fingertips out to your sides at shoulder level and = press them=20 away from your shoulders.=20
  5. Bend your leading knee and sink into the posture, allowing your = sitz bones=20 to become heavy and your tailbone to relax. (To avoid knee strain, = align your=20 leading knee directly above your toes.)=20
  6. Expand your chest by pressing out through your chest points. =

Turn your head to gaze toward the fingertips of your = leading=20 hand.

Release the posture by returning to the starting position, = and=20 repeat on the opposite side. 

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