Balancing In Yoga

SANDEEP KUMARMPEDROLL NO 28, ASPESS

Major Muscle and Flexibility Areas:Gastrocnemious, Soleus, Hamstrings, Quadriceps, Gluteus, Hip Flexors, Abdominals, Back Extensors, Pectorals

Cueing:-From Mountain, pull your right toes to your shin and lift the knee up -Once the right knee is lifted, tilt the hips moving the right foot back (almost a scale)-Bend the standing leg to set the back foot on the ground (about 3ft back)-Toes on both feet face forward-Be on the ball mount of the back foot-Drive the heel towards the back wall-Stack the front knee directly above the front ankle -Reach the finger tips down-Inhale the arms up with the fingers reaching to the ceiling-“Sink” into the front hip flexor

HIGH LUNGE POSE

Cueing:-Drop the back hand to the back thigh or calf (avoid the knee joint)--Reach through the sternum, following the arm back-Face the palm of the top hand down-Lower into the front hip, Ideally front thigh is horizontal to the ground-Shift weight into the outside of the back foot

Benefits:Stretches the entire side body and armEnhance balance and stabilityStrengthen ankles and quadricepsWarms the spine and increases its flexibilityCreates flexibility in the intercostal muscles

Reverse Warrior

Muscle & Flexibility Areas: Gastrocnemius, Soleus, Hamstrings, Quadriceps, Gluteus, Hip Flexors, Abdominals, Back Extensors, Pectorals

Muscle & Flexibility Areas:Quadireceps, Hamstrings, Gastrocnemius, Soleus, Flexors and Extensors in the feet, Gluteus, Hip Flexors, Deltoids and Back Extensors

Cueing:-From High Lunge, bend the back leg lifting into Warrior 3-Square the hips towards the front-Extend the arms forward (reaching)-Extend the toes back (reaching)-Lift the back leg high enough to activate the gluteus and upper parts of the hamstrings-Squeeze the gluteus, lifting the back leg-Bring the torso to a parallel position to the ground-Square up the hip pointers to the ground-Place the head in-between the elbows so the eyes see the ground

WARRIOR 3

Transition to High Lunge

Muscle & Flexibility Areas:Quadriceps, Hamstrings, Gastrocnemius, Soleus, Flexors and Extensors of the feet, Gluteus, Rhomboids, Trapezius, Deltoids, Triceps, Biceps, Pectorals

Cueing:-Shift your weight to the one foot, lifting the other foot off the floor-Place the sole of the lifted foot on the inner thigh\calf of the standing leg-Press the foot into the thigh and squeeze the quad to “lock” the foot into place-Keep the hip points parallel to the ground and straight forward-Bring the palms to the sternum in prayer position-Keeping the palms together, straighten the arms with palms above the head

TREE

Major Muscle Groups:Quadriceps, Hamstrings, Gastrocnemius, Soleus, Flexors and Extensors of the feet, Gluteus, Rhomboids, Trapezius, Deltoids, Triceps, Piriformis, Gracilis, Sartorius, iliopsoas

Cueing:-From a standing position, bring the one knee toward the abdominals-Reach the hand around to the outside of the foot, placing the “peace” fingers in-between the two big toes-Other arm on the hip pointer-Squeeze the muscles of the standing leg -Extend the left leg forward and straighten the knee as much as possible-Square the hips so they are parallel to the groundIF steady, swing the leg out to the side-Turn the head to look in the opposite direction of the extended leg

Tips: IF steady, turn the head looking in the opposite direction of the extended leg or close your eyes!!

GREAT TOE SCALE

TWISTED GREAT TOE SCALE

Major Muscles and Flexibility Areas:Hip flexors, Gluteus, Hamstrings, Quadriceps, Abdominals, Gracilis, Iliopsoas, Pectorals, Deltoid, Flexors and Extensors of the feet

Cueing: -Sit the gluteus back, like a in a chair-Bring the ankle over the standing legs knee-Flex the foot that is crossed over the knee-Bring the hands to the chest in prayer-Lower the glutes by “sitting” back in the chair-Maintain this position-Release the foot, keeping the standing leg horizontal to the ground

EXTENDED MOUNTAIN

Major Muscles and Flexibility Areas:External obliques, Teres Maximus, Infraspinate Muscles, Latissimus Dorsi, Back Extensors, Gluteus, Quadriceps, Gastrocnemius, Soleus, Deltoids, Flexors/extensors of the feet

Cueing:-Inhale into this position-Squeeze gluteus and quads-Pull belly button into the spinal cord-Lift the heels, balancing on the ball mounts-Reach the finger tips to the ground-Roll the shoulders back and down; hugging the spinal cord-Inhale the arms up, triceps behind the ears-Lower the gluteus down so the glutes and heels touch each other-Continue to balance on the ball mounts

CHAIR TO TWISTED GREAT TOE PREP

Major Muscle and Flexibility Area:Hamstrings, Rectus Abdominals, Pectorals, Deltoids, Triceps, Biceps, External obliques, Teres Maximus, Infraspinate Muscles, Latissimus Dorsi, Back Extensors, Gluteus, Quadriceps, Gastrocnemius, Soleus, Deltoids, Flexors/extensors of the feet

Cueing:-From extended Mountain, drop the heels to the ground-Move the thighs horizontal to the ground-Pull the abs towards the spinal cord-Lift the arms over the head, bringing the triceps behind the ears-Palms together-Slowly twist the torso, bringing the opposite triceps over the opposite thigh-Bring the hands into prayer position-Push the triceps into the thigh-Lift the heel, release the hands and slight the hand under the foot, grabbing the outside edge of the foot

Major Muscle Groups:Quadriceps, Hamstrings, Gastrocnemius, Soleus, Flexors and Extensors of the feet, Gluteus, Rhomboids, Trapezius, Deltoids, Triceps, Piriformis, Abdominals, Pectorals

Cueing:-From a standing position, bring the one knee toward the abdominals-Reach the hand around to the outside of the opposite foot, grabbing for the outside edge of the opposite foot.-Other arm on the hip pointer-Squeeze the muscles of the standing leg -Extend the left leg forward and straighten the knee as much as possible-Reach through the head twisting the torso-Square the hips so they are parallel to the groundIF steady, swing the leg out to the side-Turn the head to look in the opposite direction of the extended leg

TWISTED GREAT TOE SCALE

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