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Triangle/Warrior
II Vinyasa
This
vinyasa flows through four poses: Mountain (Tadasana), Triangle (Tikonasana), Warrior II
(Virabhadrasana
II) and standing Yoga Mudra. To help synchronize the breath
with each movement, a suggested breath rhythm is included. As
an experiment, try the vinyasa two ways. First, move from one
position to the next on the beat of the breath as indicated below.
Then move through it again, but this time hold each of the four
main postures for several breaths. Notice how each version affects
you differently.
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Begin
in Tadasana, the Mountain pose...
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Exhale,
step your feet apart and lift your arms up. Left toes turn
90 degrees to the left, right foot about 45 degrees inward.
Make sure your left knee is aligned with your ankle, but
don't lock the knee...
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Inhale,
lower the left hip, raise the right and stretch forward...
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| Exhale,
pivot the arms, moving into Trikonasana, the Triangle. Look
up at your upstretched hand... |
Inhale
and come back... |
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up to standing, |
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| Exhale,
bend the forward knee and move into Warrior II, Virabandrasana
II...
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Inhale
and come back to standing...
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Exhale,
clasp your hands behind your back. Inhale and...
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Exhale,
bend at the hips, bringing head to knee for standing Yoga
Mudra…
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Inhale,
keeping the hands clasped, come back up…
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Exhale,
step the feet together, let the arms come to the sides and
return to Tadasana, the Mountain pose. Hold for several
breaths, then repeat on the other side.
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