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The first posture is Sradha Hasta Tadasana.
Sradha means faith, Hasta means hands.
Exhale all the air leaving only a little in the lungs.
Inhale stretch the arms up and tilt lightly forward with the
pelvis.
safety Tip!
If your back is healthy and it feels good tilt more than shown but
it is not necessary and sometimes it can hurt the discs.
Exhale down into a forward bend. Enter a mild boundary when bending
down.
safety Tip!
Bend the knees slightly if you have a lower back injury.
Inhale step the right or left leg back. In this case the right leg is shown stepping
back.
Exhale back to Downward Dog.
Inhale forward to Plank Pose
safety Tip!
Make modifications if the arms are not strong or the
wrists are sensitive. If wrist pain is present avoid large amounts of force on them
until they have healed. The knees can be placed down for support.
Exhale down
to Eight Limb Pose.
safety Tip!
If the arms, wrists or shoulders are weak or
injured modify this pose. Try lowering less and then transitioning to Cobra.
Inhale up to Upward Facing Cobra pose. (Enter Upward Dog Pose if you like.)
safety Tip!
Enter a
mild boundary at first. Then progressively open the spine. This is a
harmonious and gentle way to approach spine flexibility.
Exhale back to Downward Dog.
Inhale step the left leg forward. This step forward is tricky. Some tips are in
the video tutorial.
Tip!
Begin inhaling when the leg is more than halfway forward. When this is
mastered try to Inhale lightly at the beginning of the motion.
Exhale straighten the left leg and open the hips into Triangle pose.
Enter Warrior 1 with an
inhalation.
safety Tip!
Take the legs a little closer to reduce the pressure on the lower back.
Exhale into Revolved Triangle pose.
safety Tip!
Bend the leading leg slightly to reduce the chance of injury when twisting.
Inhale into Anjaneyasana.
safety Tip!
Place the knee of the back leg down slowly so that the kneecap does not
get injured.
Exhale into a standing forward bend.
Inhale take the leg
down and stretch the arms up.
Exhale back to standing.
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