This flow shows a Sun Salutation that really opens the hamstrings. It also contains a combination of back bends that really makes the back strong and open.
Then flow through the lunges and forward bends moves flowing in waves. It is a nice flow but should be performed once the hamstrings are warmed up and open.
The flow into lunge pose also strengthens the knee and quadriceps.
Warning!
This sequece can leave your hamstrings a little tender the next day.
There are many different ways to go through the standing sequence.
Below are some variations starting with the one show above.
1. The same leg stays forward at the beginning and at the end. So
the right leg steps back at the beginning then the left leg steps
forward during the standing sequence. The
Salutations are then done on the right side. (Easier to remember and
less confusing.)
2. The right leg is stepped back The right leg is stepped forward and each time the legs are
switched within the same Sun Salutation. The standing postures are
performed on one side in one Salutation and on the other side in the
next. (Bit more confusing but can feel more balanced.)
3. The left leg steps back on the way back and the right leg
steps forward on the way forward standing sequence is performed on
both sides but in one Sun Salutation. (Longer Sun Salutation but more
balanced.)
Enjoy your flow!
The first posture is Tadasana. The palms can be together or
down at the hips. There are many variations of hand and arm placement.
Experiment a little.
This variation
chosen is done as a sign of strength and faith. In sanskrit faith is called
Sradha. This posture can be called Sradha Hasta Tadasana.
Quick Tadasana Tip! Have even pressure on the heels. To do this make a little circle
with weight distribution on the heels. Just roll the heels in small
circles into the mat. This educates the mind to proper pressure on the
heels and good use of energy running down the legs.
Exhale all the air leaving only a little in the lungs.
Inhale stretch the arms up and tilt lightly forward with the
pelvis.
If your back is healthy and it feels good tilt more than shown but
it in not necessary and sometimes it can hurt the discs. If the
abdominals are engaged the tilt will be lessened and the discs have
more protection. For this reason engage the lower abdominal muscles.
Exhale down into a forward bend. Enter a mild boundary when bending
down.
Inhale step the right leg back.
The step back is a little tricky. Not so much because of the
flexibility needed but more so because of the breath. Inhaling is hard
with the step back and even harder with the step forward. Try inhaling
just a little at the start of the motion then inhaling more fully when
the leg passes the halfway point.
Exhale down
to Eight Limb Pose. (If the arms, wrists or shoulders are weak or
injured modify this pose. Try lowering less and then transitioning to
Cobra.)
Inhale up to Cobra pose. (Enter a more
mild boundary at first. Then progressively open the spine. This is a
harmonious and gentle way to approach spine flexibility.
Inhale step the left
leg forward. This step forward is tricky. As explained earlier this is
quite hard to do with a smooth large breath. A good tip is to wait
till the leg is forward quite far before breathing in deeply.
Exhale straighten the left leg. This will provide a good hamstring
stretch and can be a great way to have some breath recovery. Thus
making the transition into Warrior 1 smooth.
Flow one time and then enter Warrior 1 with an
inhalation.
This is a variation of Warrior 1 pose.
Exhale as you place the hands down and lift the right leg. Lean slightly forward and you will find the leg lifts higher. Try to straighten the left leg.
Inhale stretch the arms up and tilt lightly forward with the
pelvis.
