This sequence seems like your fundamental solar salutation. You aren’t saluting the Solar within the Journey of Ra, you might be Ra – on the Hero’s journey. The symbolic story of Ra, briefly, goes down into the underworld battling enemies of worry, ignorance and doubt and rising victoriously.
Taui
This can be a type of Mountain pose utilized in Hatha known as Har that means ‘On excessive’ and Djed Asar which engages the backbone and core whereas palms of the palms are pressed along with the thumbs pushing up into the sternum.
This urgent of the palms collectively is a gesture that’s timeless and common. Usually known as a prayer pose. The becoming a member of collectively of the palms brings collectively the connection between the precise and left hemispheres of the mind and represents Smai unification. It’s used as a posture of composure, of assembling to at least one’s coronary heart and the balancing of masculine and female energies, working with the polarities of the physique.
Taui convey us into the ability of our hearts centre (stimulating love and compassion) the place sacred transformation can happen.
To Do it
Slowly draw your palms collectively on the coronary heart centre as if to collect your whole energies into the second. Relaxation thumbs towards the sternum and fingers reaching upwards. The palms are pressed collectively firmly and evenly, lengthen your backbone upwards like a flower stem and drop the chin barely with a purpose to convey the backbone into alignment. Taui promotes respect for oneself and others.
It’s thought-about a pure treatment for stress and nervousness and is helpful for coming into right into a meditative state.
Goal Areas: Chest. Shoulders. Higher Again. Triceps.
AMENTA – Standing again bend
For strengthening the core and backbone, enhancing vitality and vitality within the morning. Very helpful for lifting the backbone within the morning after an evening of sleep the place the backbone turns into shortened. Nice for spinal well being and help within the alleviation of backache. Prompts the core and helpful for entry into all types of exercises.
Methods to:
Standing in Har- that means on excessive in Hatha that is known as mountain posture.
Press the palms collectively and raise the palms up arms absolutely prolonged and create a bowl with the palms.
Lean again right into a again bend preserving the arms over the ears. Hold the core engaged and the ft sq. and firmly on the bottom whereas the hips stay over the ankles.
Bend solely so far as you’re comfy minimise the arch and compression within the decrease.
Concentrate on the fingers that symbolises the petals of the lotus.
Maintain the posture 3-9 breaths.
Goal Areas: Backbone. Core. Shoulders. Intercostal muscle groups
Travelling the sky
Works the shoulders, tones the triceps and creates focus and stability.
Methods to:
This isn’t a posture however a weeping motion that’s executed slowly and with precision.
From Amenta sweep the arms ahead and create a upward triangle with the palms.
Lengthen the arms and maintain the elbows locked. Have interaction the trapezius muscle groups/shoulder blades and really feel them open because the arms roll in direction of the ground and also you hinge on the waist bringing your palms down in direction of the ground, resting beside your ft or in your shins.
Goal Areas: Shoulders. Hips. Hamstrings
Standing Sky – Hatha Uttanasana or ahead bend/fold.
Standing Sky additionally known as Standing Nut in Afrikan Yoga is a dynamic stretch awakening the hamstrings and different muscle groups behind the legs.
These muscle groups get specific tight by sitting at a desk for lengthy durations of time, driving for hours, enjoying soccer, boxing, operating and biking. They’ll want your consideration each day as this may ease again ache, cut back sciatica kind signs and enhance your total spinal well being.
Standing Sky/Nut. Prevents accidents within the hips and Improves legs flexibility and subsequently mobility, relieves rigidity within the backbone and neck. Calms the thoughts and nervous system and is definitely nurturing.
Most fear about having the ability to contact the ground with their palms nonetheless the main focus is participating the proper muscle groups corresponding to those at the front and back of the legs and the entrance of the physique such because the abdominals.
Concentrate on lengthening by the backbone and goal to really make the backbone flat whereas lengthening within the glutes making the buttocks tall lifting in direction of the sky.
Nice as a pre-warm up for meditation or any sporting exercise and after a exercise or meditation.
Discover this stretch too strenuous or unable to convey the palms in direction of the ground bend your knees barely, you too can use a standing block or guide to lean ahead on.
Methods to:
From Amenta or Har lean ahead.
Deep breath in hinging on the hips, fold or bend all the torso over the thighs, lean barely ahead on to the toes but maintain the ft flight and squarely on the bottom. Convey the hips over the ankles, convey the top in direction of the knees or let the top grasp, whereas lengthening by the again of the legs. Activate the quadriceps thigh muscle groups barely pull the knees up but relaxed and goal to pin them backwards.
Utilise your core to contract into the legs, goal to make the backbone lengthy. Bend the knees solely when completely mandatory.
Goal Areas: Higher again. Decrease again. Hamstrings
Khonsu Crescent Moon – Deep low lunge – Hatha Anjeneyasana
The concept is to make a crescent moon form with the physique, the posture improves hip mobility and energy whereas relieving the tightness in hips and thighs. Strengthens each the back and front of the legs. Do that posture frequently and every day of you sit at a desk or drive for lengthy durations. That is additionally nice for the cyclists and runners.
Methods to:
Go right into a ahead bend barely bend the knees and raise the left leg and convey the foot again and onto the ground. Push the heel again to the horizon whereas lengthening the leg backwards. In Hatha the foot rests whereas the only real ii upwards. Enable the left hip to drop. Stack the precise shin over the ankle and maintain the precise leg to a 90 levels angle. This may cut back of knee damage. Press the precise heel into the ground participating the muscle groups behind the legs. Elevate the torso lengthening by the arms and bend barely backwards elevating the chin. Activate the core whereas drawing the navel in direction of the backbone.
Goal Areas: Legs. Hips. Core. Wrists
Nut The Sky- Hatha Adho Mukha Svanasana – Downward Going through Canine.
Some of the generally recognised and used posture in yoga is a full physique stretch and strengthening posture.
Stretching the hamstrings and calves and backbone whereas opening the chest and shoulders. It truly a favorite for males. As many male athletes study and luxuriate in doing this posture for its quite a few advantages.
Rising shoulder energy, hamstring mobility, works the ankles and relieves rigidity.
Stimulates the cardiovascular and lymphatic system.
Methods to:
Begin out of your palms and knees after which increase the knees of the bottom. Place your ft again and behind the palms. Elevate the hip up and again whereas aiming to press the heels all the way down to the bottom at first as a consequence of your degree of flexibility it’s possible you’ll discover this troublesome, okay to bend the knees so long as you press the heels into the ground whereas aiming to straighten the legs. Roll the shoulder blades in direction of one another and rotate the biceps inwards whereas dipping the chest in direction of the ground. Drop the top to take rigidity away from the neck or you may curl the top and stare upon your navel. Create a pyramid form with the physique and ensure your again will not be rounded.
Goal Areas: Shoulders. Higher again . Hamstrings. Hips. Wrist. Forearms
Wadjet Cobra
There’s a slight distinction to Afrikan cobra the place the thighs are decrease and even resting on the ground.
It’s not an upward going through canine.
This highly effective posture strengthens the again activating all of the muscle groups and improves spinal well being.
Improves posture opens the chest and stretches the abdominals and hip flexors.
A stand-alone pose that may significantly enhance the again flexibility.
Methods to:
Begin mendacity in your abdomen (Susceptible place)
Place the palms near the chest and have your shoulders over the wrists. Convey your shoulders blades again and roll them downwards as you open your chest. You need to have your neck prolonged and never tuck into the shoulders. Squeeze the glutes barely and roll the elbows inward and nearer to the physique. Elevate the chin and focus in between the eyebrows.
3-9 deep breaths
Goal Areas: Again. Shoulders. Wrists. Forearms. Core
Heru Rising – plank Hatha Kumbhakasana
A quintessential posture for offering core energy and energy.
Enhances and will increase testosterone ranges, warmth and vitality. Aids in constructing stamina and endurance each bodily and mentally. Develops the proper posture and improves the prostate.
Heru Rising is the trail to arm balancing workouts and tougher postures the requires core energy. This one is for all the soldiers to develop their focus focus and presence. It is usually celebration of victory rising out of unhappiness, worry and doubt.
Methods to;
Begin on all fours and raise the knees of the mat. Enable your shoulders to be evenly stacked over your wrists. Straighten the arms. Elevate the pelvis barely and have interaction the core whereas the navel pulls again in direction of the backbone. Push the knees up and heels again in direction of the horizon, whereas lifting the top barely preserving the neck impartial whereas gazing on the horizon. Hold pushing the ground away from you. Unfold the fingers to stabilize the physique. Keep away from the pelvis sagging and preserve the thighs and core muscle groups engaged.
3-9 deep breaths
Goal Areas: Arms. Core. Chest. Shoulders. Legs.
Please view the youtube video –
Afrikan Yoga – What’s the distinction.
https://www.youtube.com/watch?v=Bq2BLNZCFYQ
The Journey of Ra
https://www.youtube.com/watch?v=k0F6bVlfVmw
