Presentation is loading. Please wait.

Presentation is loading. Please wait.

SUN SALUTA TIONS MOUNTAIN POSE EXTENDED MOUNTAIN (Baby Back Bend) FUNCTION – postural alignment; spinal extension Breath – inhale Body Part and Direction.

Similar presentations


Presentation on theme: "SUN SALUTA TIONS MOUNTAIN POSE EXTENDED MOUNTAIN (Baby Back Bend) FUNCTION – postural alignment; spinal extension Breath – inhale Body Part and Direction."— Presentation transcript:

1

2 SUN SALUTA TIONS

3 MOUNTAIN POSE EXTENDED MOUNTAIN (Baby Back Bend) FUNCTION – postural alignment; spinal extension Breath – inhale Body Part and Direction setup cues (from Mountain Pose): – Arms reach over head – Shoulders drop away from ears – Tail tucks downward – Belly draws in – Ribs lift off hips – Chest opens upward – Spine extends back

4 FORWARD FOLD FUNCTION – spinal lengthening and release; gentle hamstring stretch Breath – exhale Body Part and Direction setup cues: – Belly draws in – Knees bend softly – Chest reaches forward and down – Body folds over thighs – Head relaxes down – Eyes look to knees

5 LUNGE FUNCTION – here, it sets the distance for your Down Dog placement; it creates length down the front and back of the body Breath – inhale Body Part and Direction setup cues: – Right leg steps as far back as comfortable – Front knee sits over ankle – Back thigh lifts up – Chest opens wide

6 DOWN DOG FUNCTION – both dynamic and restful; spinal alignment and length; overall flexible strength Breath – exhale Body Part and Direction setup cues: – Front foot steps back – Feet hip-distance apart – Tail bone/sit bones lift high – Hands press into floor – Shoulders lift away from ears – Spine lengthens upward to the tail – Inner thighs press back – Heels drop downward

7 PLANK FUNCTION – upper and lower body integration; builds upper body and core strength (postural awareness) Breath – Inhale Body Part and Direction setup cues: – Chest slides forward – Shoulders stack over hands – Think Mountain Pose... posture – Belly draws in – Knees drop down ( option )

8 CROCODILE FUNCTION – full body stabilization; upper body strength and posture Breath – exhale Body Part and Direction setup cues: – Chest moves forward – Body lowers down – Elbows squeeze inward – Shoulders draw back and down

9 UP DOG FUNCTION – stretches the front of the body; strengthens upper body (arms, shoulders, back); encourages spinal length Breath – inhale Body Part and Direction setup cues: – Chest curls upwards – Butt squeezes (to protect the back) – Feet press down – Thighs lift off the ground – Hands press down – Shoulders roll back; collarbones widen – Eyes look straight ahead

10 DOWN DOG FUNCTION – both dynamic and restful; spinal alignment and length; overall flexible strength Breath – exhale Body Part and Direction setup cues: – Belly draws in – Hips lift up and back – Arms press away from the ground – Inner thighs reach for the back wall (see previous Down Dog description for more details)

11 LUNGE FUNCTION – creates length down the front and back of the body Breath – inhale Body Part and Direction setup cues: – Right leg springs forward between hands – Knee stacks over ankle – Chest lifts up – Shoulders draw back – Back leg lifts up

12 FORWARD FOLD FUNCTION – spinal lengthening and release; gentle hamstring stretch Breath – exhale Body Part and Direction setup cues: – Back foot steps forward – Belly draws in – Knees bend/soften – Hips tilt forward – Spine lengthens downward

13 EXTENDED MOUNTAIN POSE FUNCTION – postural alignment; spinal extension Breath – inhale Body Part and Direction setup cues (from Forward Fold): – Knees bend – Butt sits back – Belly draws in – Head reaches forward – Arms reach wide – Chest lifts – Spine extends upwards

14 MOUNTAIN POSE FUNCTION – postural alignment; spinal extension Breath – exhale Body Part and Direction setup cues: – Arms release down to sides – Body resets in Mountain Pose

15 STAND ING STRENG TH

16 WARRIOR 1 FUNCTION – lower body strength; internal hip rotation to balance the pelvis; back leg hip flexor/psoas stretch; spinal extension Breath Body Part and Direction setup cues (assuming lengthwise orientation): – Right foot steps as far back as comfortable

17 WARRIOR 1 continued – Heel anchors down – Outer edge of foot presses away – Back thigh lifts upward – Hips square up to the front – Glutes tuck down (to protect lower back) – Belly draws in – Chest lifts upward – Arms extend overhead – Shoulders draw down the back

18 EXTENDED WARRIOR 1 FUNCTION – increased core work (as the body lengthens forward from Warrior 1); back leg works harder to stay grounded (also a challenge for ankle/foot stability) Breath Body Part and Direction setup cues (moving from Warrior 1): – Belly draws in (for support) – Chest reaches forward – Back heel presses down – Body extends diagonally – Arms reach long

19 WARRIOR 2 FUNCTION – lower body strength (glutes, hamstrings, quads); hip opener; upper body posture Breath Body Part and Direction setup cues (assuming horizontal orientation): – Feet step wide – Toes turn to the right – Front knee bends over ankle, in line with center of foot

20 WARRIOR 2 continued – Back heel presses away – Back thigh lifts upward – Glutes tuck under – Inner thighs open wide – Hips, ribs and shoulders stack up vertically – Shoulders roll back and down – Arms extend wide to the sides – Eyes gaze down the front arm

21 EXTENDED WARRIOR 2 FUNCTION – increases workload of lower body muscles as you drop deeper... hamstrings lifting up from underneath and glutes working to maintain knee alignment; upper body weight dropping to the side increases the work of the oblique muscles; back leg works harder to stay grounded (also a challenge for foot and ankle stability) Breath

22 EXTENDED WARRIOR 2 continued Body Part and Direction setup cues (moving from Warrior 2): – Front arm reaches to the side – Ribs extend over front thigh – Elbow rests down on top of knee – Top arm reaches long over head – Shoulder draws down and back – Bottom ribs move forward – Body extends diagonally

23 TRIANGLE POSE FUNCTION – lower body strength; hip opener; stretch over the top hip (IT band) and down the side body Breath Body Part and Direction setup cues: – Feet step wide – Toes turn to the right – Leg muscles lift upwards – Hips shift to the back leg

24 TRIANGLE POSE continued – Ribs lengthen away from hips – Arms extend to the side walls – Chest stays open to the front – Arms tip to vertical – Belly draws in – Top hip opens up – Tail tucks down – Bottom ribs soften downward – Top shoulder draws back and down

25 BALANC ES

26 TREE POSE FUNCTION – standing balance; lower body muscle activation to assist foot/ankle/knee/hip stability; increased ability to focus; awareness of core activation for stability Breath Body Part and Direction setup cues (starting in Mountain Pose): – Eyes set a steady gaze forward – Belly draws in (for stability)

27 TREE POSE continued – Right foot presses against standing leg (optional heights) – Standing leg lifts energetically upwards – Hips sit level – Tail drops down (to lengthen lower spine and anchor the pose) – Ribs and chest lift up off hips – Chest opens – Shoulders roll back and down – Hands come together at heart center

28 FUNCTION – standing balance with spinal extension; stretch for the abdominals, chest, shoulder and hip flexor area on the lifting side; quads work to push the foot into hand; lengthening of hamstrings on the standing leg; muscles of the standing foot are active to balance as the body shifts forward Breath DANCERS POSE

29 Body Part and Direction setup cues (starting in Extended Mountain Pose): – Right hand reaches back for right foot – Thumb rotates up inside big toe – Knees together – Front arm reaches forward – Foot pushes back into hand – Body suspends forward – Chest lifts up and opens – Front arm rises up to full Dancer DANCERS POSE continued

30 EAGLE POSE FUNCTION – standing balance; internal hip rotation and adduction (inner thigh squeeze) can provide stretch to the glutes/periformis; leg strength increases with knee bend/butt drop; spinal length and integrity as tail drops down; upper back stretch Breath Body Part and Direction setup cues (starting in Mountain Pose): – Eyes set a steady gaze forward

31 EAGLE POSE continued – Belly draws in – Knees bend – Right leg crosses over left and wraps around – Inner thighs drop inward and squeeze together – Right arm crosses under left and wraps around – Thumbs face the body – Hips sit back and down – Tail tucks under to lengthen spine – Elbows lift up – Hands press away (to find stretch in the upper back)

32 HIP OPENER S

33 SWAN POSE FUNCTION – passive position (using body weight) to stretch and release tension in the front hip (mainly periformis muscle): some stretch in the back hip flexor if able to straighten and lengthen the back leg Breath Body Part and Direction setup cues (moving from Down Dog): – Right knee comes forward between hands – Right hip settles down onto floor

34 SWAN POSE continued – Right foot flexes (to protect knee) – Back hip rolls forward (to square the hips) – Back leg extends to the back wall – Knee and five toes face down to the floor – Belly draws in – Ribs lift and roll forward away from hips – Chest reaches forward – Arms lengthen out – Hips soften down

35 MODIFIED HALF LOTUS FUNCTION – deep hip and butt stretch; also opening through the pelvis if you move to the lying back positions Breath Body Part and Direction setup cues (moving from seated/cross-legged position): – Right ankle sets on top of left thigh (options here)

36 MODIFIED HALF LOTUS continued – Sit bones move back and press down – Knees drop down and press forward – Ribs lift up off hips (spine lengthens upward) – Chest reaches forward – Hands walk forward along the floor – Butt stays back and down – Hands can press down to push the butt back

37 CORE – ABS/B ACK

38 THE 3B’s – BELLY, BACK AND BREATHING FUNCTION – stabilizing the spine during core movements (for safety and effectiveness); maintaining core connection (neutral rib-hip position) while breathing out the side of the ribs versus expanding the front ribs Breath – lateral thoracic breathing

39 THE 3B’s – BELLY, BACK AND BREATHING continued Body Part and Direction setup cues: – Belly draws in – Back presses towards the floor (if supine) – Back creates platform for belly lift (if prone) – Side ribs expand with breath


Download ppt "SUN SALUTA TIONS MOUNTAIN POSE EXTENDED MOUNTAIN (Baby Back Bend) FUNCTION – postural alignment; spinal extension Breath – inhale Body Part and Direction."

Similar presentations


Ads by Google