sandeyeTibetan poses: The Diamond Wheel
January 30th 2009 19:52
Whilst only just starting to explore the world of Tibetan Heart Yoga, there are some interesting additional Asana that are incorporated into the 30-minute practice that I have come upon. The diamond wheel is one of these.
Sitting with crossed legs or in lotus, take your arms behind you and clasp your fingers, keeping your arms straight. As you exhale, twist to the left, letting your arms stay extended behind and pointing right. Your head should turn left also. Hold this pose for 5 full breaths before returning center for a complete breath, and then alternating L/R.
Returning to the center, reach your arms up above your head, keeping them straight, and once more clasp the fingers together. As you exhale, tilt to the left from your upper torso/heart area - not your lower back or waist. Hold for five before returning to center on an inhale and repeating to the right.
Reposition your arms and hands as before, behind you with fingers joined. As you exhale, lean forward retaining a straight spine. Wait for five breaths, gently pushing into the pose fully by lifting your straight and extended arms from the shoulder. Return to sitting up straight with an inhale.
Keeping your hands joined behind you with straight arms, take your hands backward, titling from the heart region and raising your face a little. Your back should be gently arched and your face directed to the ceiling or sky. Hold for five breaths before release.
Sitting with crossed legs or in lotus, take your arms behind you and clasp your fingers, keeping your arms straight. As you exhale, twist to the left, letting your arms stay extended behind and pointing right. Your head should turn left also. Hold this pose for 5 full breaths before returning center for a complete breath, and then alternating L/R.
Returning to the center, reach your arms up above your head, keeping them straight, and once more clasp the fingers together. As you exhale, tilt to the left from your upper torso/heart area - not your lower back or waist. Hold for five before returning to center on an inhale and repeating to the right.
Reposition your arms and hands as before, behind you with fingers joined. As you exhale, lean forward retaining a straight spine. Wait for five breaths, gently pushing into the pose fully by lifting your straight and extended arms from the shoulder. Return to sitting up straight with an inhale.
Keeping your hands joined behind you with straight arms, take your hands backward, titling from the heart region and raising your face a little. Your back should be gently arched and your face directed to the ceiling or sky. Hold for five breaths before release.
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