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1)
Parivrtta
Ardhachandrasana (Half Moon Pose)
Start off in your
standing forward fold; place the left hand about a foot in
front of the left foot. With the right hand n your hip, Bend
the left knee while stepping the right foot back. Begin to
shift your weight forward, slowly straighten the left leg so
that left wrist is aligned just underneath your left
shoulder, lifting and extending that right leg parallel, to
the floor. Keeping that foot flexed, begin to rotate the
inner right thigh upwards, stacking that right hip on top of
the left. In the meantime, slowing stack your right shoulder
on top of the left. To get the full intention of the
posture, release your right hand, extending your right arm
vertical, gazing up beyond your finger tips. To release
lower the right hand to the floor, as you bend that left
knee, while returning that right foot to the mat
Suggestive Props:
Yoga Blocks for added hand lift for arm balance
Wall for balance
support
2)
Urdhva Prasarita
(Standing Splits)
Stand into mountain
pose, extending the spine upwards on the breath. Releasing
from the hips on the exhale, while keeping the length of the
spine, as you fold forward. Press the sole of the right
foot and left fingertips into the mat, shifting your weight,
while drawing the left leg up. Either keep the length of
right leg extended or have that knee slightly bent. Drawing
those abs in towards the spine, press the ribs into right
thigh by using your right hand behind the calf.
Suggestive Props:
Yoga Blocks for added hand lift for arm balance
Strap behind the calf
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Buzzing with the
Breath (Brahmari)
Sit up erect with your abdomen and chest is expanded.
Allow your eyes to close. Relax your body. Close your lips
throughout the practice, but leave your mouth cavity open
in the back, in the area of the throat. Then, simply make
a sound like a buzzing bee, as you exhale through the
nostrils, pushing in at the upper abdomen, while allowing
the chest to remain relatively still. Be aware of the feel
of the vibration in the throat, the mouth, the cheeks, and
the lips. You will hear the sound from within. After the
buzzing exhalation, then silently inhale through the
nostrils, leaving the lips closed, and allowing the lower
ribs to flare out slightly as the diaphragm muscle
contracts. Again, be aware of the feel and listen to the
sound.
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Crane (Corr: Pronunciation
- Corr)
Qualities of
Patience, Perseverance, Focus and Concentration
UnderWorld
Guide for transactions to the After life
Allowing you
passage thru the darkness into the OtherWorld |
