sandeyeOther poses, which I do not indulge in: The sun salutation - second half
March 28th 2008 23:19
The seventh position in the sequence is commenced by inhaling as you drop your hips to the ground, push up to straighten your arms, and pointing your toes out behind you, taking the weight from them onto the entire leg. Lean backwards, looking upward.
As you exhale, recurl your toes and keeping your legs straight; raise your hips into the air. Bring your face down to look at the floor, and feel the stretch along the back of your leg and heel. Try to maintain contact between the entire sole of the foot and palm of the hand with the floor. You should resemble an upside down V shape if you do this position correctly.
To continue, inhale whilst stepping forwards to position one foot between your hands, leg bent, whilst lowering the other leg to the floor, fully extended to your rear. You should use the same leg in front/behind as you did in the first half for most versions of this exercise - though in one manual it suggests alternating at this point, and then altering L and R to R and L in the second half of the complete sequence. You should be in the same position as the fourth step of my last post, with the only difference being that your rear foot should rest its upper surface on the floor, rather than your toes.
As you exhale, bring your rear leg forward, whilst bending forwards and down with your upper body. You should return to the third pose in my former post with this move.
Penultimately, whilst inhaling, return to the second position of my former post, or tilt your body backwards after rising from the waist. Extending your arms behind you, hips forward, eyes either to ceiling or your hands.
The final position in most cases is to stand erect, evenly balanced to either side, lowering your arms to each side from the former position as you exhale. You should stand for two complete breaths before completing the full sequence again, this time alternating L and R. In two of the manuals which I have so far read, it suggests that upon completing your sequence you should obtain the initial position - of forward Namaste, rather than leaving your hands by your side.
As you exhale, recurl your toes and keeping your legs straight; raise your hips into the air. Bring your face down to look at the floor, and feel the stretch along the back of your leg and heel. Try to maintain contact between the entire sole of the foot and palm of the hand with the floor. You should resemble an upside down V shape if you do this position correctly.
To continue, inhale whilst stepping forwards to position one foot between your hands, leg bent, whilst lowering the other leg to the floor, fully extended to your rear. You should use the same leg in front/behind as you did in the first half for most versions of this exercise - though in one manual it suggests alternating at this point, and then altering L and R to R and L in the second half of the complete sequence. You should be in the same position as the fourth step of my last post, with the only difference being that your rear foot should rest its upper surface on the floor, rather than your toes.
As you exhale, bring your rear leg forward, whilst bending forwards and down with your upper body. You should return to the third pose in my former post with this move.
Penultimately, whilst inhaling, return to the second position of my former post, or tilt your body backwards after rising from the waist. Extending your arms behind you, hips forward, eyes either to ceiling or your hands.
The final position in most cases is to stand erect, evenly balanced to either side, lowering your arms to each side from the former position as you exhale. You should stand for two complete breaths before completing the full sequence again, this time alternating L and R. In two of the manuals which I have so far read, it suggests that upon completing your sequence you should obtain the initial position - of forward Namaste, rather than leaving your hands by your side.
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