LifeApps® Digital Media

Power Flow

Jan 9th, 2012

Warrior I Right

  • From Downward Facing Dog, step your right foot between your hands, and spin your left foot flat to a 45 degree angle.
  • Hips should be square to the front, so widen or shorten your stance until your hips are facing the front.
  • Straighten and engage your back leg.
  • Inhale your arms up, palms facing each other.
  • Scoop your tailbone under and engage your abdominal muscles.

Warrior II Right

  • From Warrior I with right foot forward, open arms, shoulders, and hips to the left. The right foot is facing forward, with a deep bend in the leg; be sure the knee does not extend beyond the toes.
  • Left leg is strong and straight; press out through the outer edge of the left foot.
  • Arms extend out at shoulder-height, and gaze is over the right middle finger.
  • Keep the shoulders directly over the hips, and shoulders down away from the ears.

Triangle Pose Right

  • From Warrior II, straighten your front leg. Your front foot should be facing front, and your beck foot should be turned to a 45-degree angle.
  • Shift your hips toward the back leg, and reach your front arm forward. Reach your hand to the shin, ankle, or floor. Extend your other arm high to the sky.
  • Gaze can be out, up, or down.
  • Keep your pelvis neutral and your abdominals lifted. Lengthen your ribcage and keep your spine straight. Your body should be in one plane, so avoid letting your rear end jut out behind you.

Standing Straddle Bend

  • From Triangle Pose, rise up to standing, arms at shoulder height. Bring feet parallel, turned in slightly.
  • As you exhale, hinge forward from the hips, reaching for your calves, ankles, or outside of your feet.
  • Roll your weight forward, with your hips over your heels.
  • Hold for 5-10 breaths.
  • To properly come out of the pose, slightly bend your knees, engage your abdominal core, and lengthen up to standing with a flat back.

Horse Pose

  • Stand with your legs wide and turned out. Bend your knees and sink your hips, keeping your knees over your feet.
  • Hands are at heart center in Prayer Position.
  • Keep your back vertical and your pelvis tucked under. Avoid sticking your rear end out behind you.
  • For an added challenge, rise to the balls of your feet.

Half-Moon Pose Right

  • From Triangle Pose on the right side, place your left hand on your left hip and bend your right leg.
  • Reach your right hand about 12 inches beyond your right foot on the floor as you lift your left leg off the floor. Keep your left hip stacked above your right hip.
  • Exhale, press your right hand and right heel firmly into the floor, and straighten your right leg, simultaneously lifting the left leg parallel (or a little above parallel) to the floor. Extend actively through the left heel to keep the raised leg strong.
  • When you have your balance, extend the top arm up to the sky.
  • Gaze can be out, up, or down.

Standing Splits

  • From Half-Moon Pose, turn the torso toward the standing leg and bring your nose toward your knee.
  • Place your hands on the floor, framing your foot.
  • Hips are now square to the floor. Keep your lifted leg extended high into the sky, reaching out through the toes.
  • For an added challenge, bring one or both hands to the ankle of the standing leg.

 

Repeat the entire sequence to the Left side.