This Sun Salutation involves the Pigeon pose which is a good hip stretch in Yoga. The Pigeon pose also stretches the Lateral ligaments on the bent knee as well as the deep ligaments inside the knee. The lower part of the leg goes into a deep lateral rotation. The rotation increases as the foot is moved forward (Many teachers encourage the lower leg to be raised as high as possible).
For this reason try to balance knee strengthening exercises and stretch the inner knee muscles and ligaments. When Pigeon is done too much and not enough counter balancing exercises are performed knee instability can occur. When walking the lower leg will rotate slightly outward as this is what it has been trained to do. To prevent this Yoga practitioners keep there quadriceps muscles strong and when walking spark a little fire through the inner leg and down through the inside of the big toe.
The first posture Tadasana with the hands placed together.
Exhale all the air leaving only a little in the lungs.
Tip
Allow an even force to be applied to all the toes in Tadasana. These are the roots of stability.
Inhale stretch the arms up and tilt lightly forward with the
pelvis.
safety Tip!
Gradually deepen the tilt each sun salutation. When the spine warms up go deeper but enter mild boundaries the first few times. Tilt mildly if your back is injured or easily aggravated.
Exhale down into a forward bend. Enter a mild boundary when bending
down.
Tip! Bend the knees slightly if you have a lower back injury or if the hamstrings
are not flexible. This will also make breathing easier.
safety Tip! Place the knee down with ease and care. The joints in the body are at greater risk of injury when they are twisted and bent during movement. The risk is even greater when a large force like the bodies weight falls upon them.
Exhale down with the chin and chest.
Inhale place the hands into the heart Chakra.
safety Tip! Careful on the knee. If in doubt remain in supported Pigeon. The upper bodies weight is not supported during these next 2 postures. The knee will take all the force if the hips are not flexible.
Exhale raise the arms up into Pigeon pose. Interlock your fingers if the shoulders are not flexible.
(Stretching up into a deep boundary will result in blocked energy above the heart chakra. Go lightly if you are more concerned with energy. Go deeper for a better looking anatomical pose.)
Exhale and enter a spinal twist with the left arm raised.
Inhale stretch the arms up and enter a back bend if your back is healthy. This pose
is called Crescent Moon Anjaneyasana.
It feels a little nicer to exhale into this posture. Try exhaling and bringing the hands into the heart chakra then inhale and raise the arms up into a very light boundary. Then exhale deepen. Hold inhaling and then exhale into the standing forward bend.
(This way does not flow as quick.)
Exhale back into a standing forward bend.
(This movement does not have to be hard on the back knee. Lean forward with the upper body and place the hands down at either side of the front foot.
At the same time raise the back knee up and take the toes forward so that the ball points of the toes
touch the mat. Then use the ankle muscles to propel the back leg forward.)
Inhale raise up and stretch the torso in a backbend (mild if your back is very stiff or if you have an injury.
Exhale return to a standing position.
"Always protect your body by moving gently in yoga. It is something you want to do all your life. Take your time and be harmonious on your journey. This way you will do no harm."
