#Yoga favorites – Pose 10-12 from Progam I
Ready for yoga favorites part 3? Today its about exercise 10 to 12 from Programme I; Single Legged Downward Facing Dog, Warrior I and Warrior II. This program runs through a huge part of the most common exercises in yoga, and is perfect as a base if you are relatively new to yoga exercise, or if you need some ideas on how you can stitch together a program.
We’ve reached 30 seconds into the program and will be working until 1min 15 sec in the film. Imagine that in just over 30 seconds, we have already gone through nine exercises!
Single Legged Downward Facing Dog
From Downward Facing Dog where the knees and hips and ankles are in a straight line and shoulders are pushed down to the lower back; you pull a deep breath, bend one leg, for example, the right and press it up and away from the mat. Press it up up up into the air as far as you can while pushing your chest towards the knee standing on.
Stretch the knees completely on both knees. Imagine that both hips still point down towards the ground. (Later we will look at another exercise where we flick one hip “on top of” the other). Look down and breath a few times here. Keep your fingers apart for better support.
From Single Legged Downward Facing Dog take a deep breath, look up and forward between your hands. From there pull yourself forward until arms are at 90 degrees towards the floor. All this while simultaneously bending your right leg down and pull your knee towards your chest.
We actually pass through a plank here, where the knee stays up in the air, never touching the ground, before we land this with foot between the hands.
Make sure your right knee is directly over the ankle like in the picture. Turn your left leg slightly outward, and press the left foot slightly to the side, so that the foot is at an angle outwards before pushing up with the arms. Look up up up, and collect your hands in front of your chest. Relax the shoulders, but tighten the stomach all the way.
Imagine that your hips are still pointing forward. I know it’s tricky, but try. Press down firmly on your hips so that your weight is centered over hips. Try to get a straight line from your shoulder and down through the hips.
Try going deeper into this exercise every time. Preferably, I’d would like to see a 90 degree angle in the front knee. You can also have your arms above your head in this position such as in this photo. Just make sure youtighten the stomach to prevent too much of an arch in the lower back..
From warrior we will take a deep breath again, filling our lungs with fresh air. From there we lower our arms from the head to the side until they are straight sidewise from the shoulders. We open the hips, ie turn our body sidewise so that right hip is in line behind left hip, instead of parallel / next to the left hip.
Complicated, humm, I know. But eventually you become better at thinking “lines through the body”, I promise. The feet are in the same position as before. Pull your shoulders down, and pull the shoulder blades towards each other. Can you on the film how I get a clear “line” on the back between the shoulder blades? That’s because I pull them towards each other.
NB! Press hip / butt IN UNDER YOU! Ass does NOT stick out behind you. Think “opposite of Brazilian butt”, it should be tucked in under you. So Minimize the sex appeal here in other words ?
We are getting close to a full review of the program. When all done, we will take a closer look at programming and composition of exercises based on what you want to achieve with the session / workout. Next time we will be reviewing the exercises Triangle, Extended Triangle, Lunge, Side Angle and Side Prayer Twist.
To finish today off; Here is today’s music enjoyment, from one of the best Live “Legends” out there, get it? 😉