Welcome to 'Yoga with Lin and Leo'. Today we're coming into the led practice
basing the practice on hip work. If you find some of the actions difficult, then
do go to our Pose Directory and have a look at the instructions. Sit on your mat
for Arkarna Dhanurasana. If you're coming into the classic action, catch your toes
if you come into a modified version, (if) there's stiffness in the hips, then come
into a supine action. You can see here in the video that Leo is giving you that
option. If you're coming into the classic action then draw that leg back, toe
towards the ear. This may be challenging to start with. Come to the other side.
Pull on that leg and reach back with the foot. Look forward, chest up, breathe and
releasing the leg down. Keep the chest lifted, adjust your legs. Keeping upright
with the spine as you come back into Dandasana. Preparing for our next pose
Janu Sirsasana. If you find it difficult to sit straight, then sit on a slightly
higher support. Bending your right leg, reaching your right arm up, extend
forward, catch either to the outer shin or to the outer foot bone. If you're
coming into a modified version then come into the twisting action as Leo's
demonstrating here in the video. Otherwise coming to the full action.
Lengthen the side waist, extend through the ribs and be sure that the abdomen is
drawing towards your spine. Keep the straight leg grounded and strong. Extend
into your heel bringing your toes towards you. Of course if this is
difficult you can also modify with a belt around the foot. Coming back into
Dandasana, bending your left leg this time. Coming into the Janu Sirsasana, half
Baddha Konasana action. Reach up with your left arm, extend forward reach the
whole of the side waist along your thigh. Catch hold of the feet and extend
forward. If you're modifying the action then stay with a twisted action at the moment.
Do go into the Pose Directory to see some of the deeper instructions on this
pose. Go on lengthening and breathing; smooth inhalation and smooth exhalation.
Lift up, chest up, sit up. Ground down with your thighs, keeping the chest lifted.
Ardha Baddha Padma Paschimottanasana. It's a quite a challenging action, this
is a half Padmasana action. The Janu Sirsasana action needs to be coming
quite well to be coming into this action. Be sure that you have the
mobility in your hips to be able to bring that foot bone right up onto the
thigh. Ultimately, the ankle towards the crease. Reach forward. As you can see here
Leo is modifying the action by placing her outer shin bone onto a support. So
you can come into the halfway action whilst the hips are starting to become
more mobile. More standing poses, more lateral outward rotations! Extending up
and releasing. Extend into Dandasana. We come to the other side, either to Janu
Sirsasana or Ardha Badha Padma Paschimottanasana, taking the ankle right
up into that lower waist area. Lift up, extend forward catching the foot. So if
you're modifying the action then make sure you've got plenty
of support underneath that shin. Be high, so that the spine is still elevated and
lifted. You can walk your hands beside your leg if you find this very
challenging. The main thing is in this action is never to push. Just keep on
with the Janu Sirsasana action and all the standing poses and this will come.
Extend into the legs. Roll your shoulders back and down.
Keep lifted. So we come into Marichyasana Two. So Marichyasana Two is a forward
bend action. Very strong on the legs. Coming into the Padmasana action. One
leg Padmasana, one leg Marichyasana. Reaching forward and extending the arm
around the back. Holding onto either the fingers or the wrists. The modified
version of this is to come into a Baddha Konasana action and Marichyasana action. As
you can see here Leo is coming into this action. For the forward action, it's a very
strong action. With practice the whole pose becomes more compact. So see that
you don't fall forward but you keep the action going back with the abdomen, so
there's stability in the sacral area. Straighten the legs, sitting up, coming
into Marichyasana Two on the other side Padmasana action or a Baddha Konasana
action. Taking your arm around the front shin and catching. Drawing your abdomen
strongly back and releasing forward. So those of you who are flexible, try not to
fall forward. Keep that grounded element in the action. Keep the abdomen to the spine.
Keep the broadness in the abdomen. Soft inhalation, soft exhalation. Coming up out
of the pose, straightening the legs. Extending the legs forward, lifting up.
So here we come now for Eka Pada Sirsasana, (Foot around the Head Pose), a strong action. Again be
mindful that if your body isn't ready, just go to the stages. As you can see
here, Leo's pulling back with the thigh and just coming into this action
to limber her hips. If you're able to, come into the full action. Just be patient
and gradually take that leg around the back of the head towards the shoulder
side. Once you've got the action be sure you're grounding down with your straight
leg and extending with your lifted leg. This is a very challenging action so
don't push this pose. It will come eventually once the hips become a little
freer. Come into the preparation action. It may be that the foot, the lower leg is
not coming behind the head yet, but just work at that edge and try to release
with every stage that you come to. Hands eventually coming to a prayer position in
front. Keep that straight leg absolutely grounded, abdomen to spine, and then
releasing out of the action. Back to Dandasana. Thank you for joining us today
with our led practice.
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