This sequence appears like your primary 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
It is a type of Mountain pose utilized in Hatha referred to as Har that means ‘On excessive’ and Djed Asar which engages the backbone and core whereas palms of the fingers are pressed along with the thumbs pushing up into the sternum.
This urgent of the fingers collectively is a gesture that’s timeless and common. Typically referred to as a prayer pose. The becoming a member of collectively of the palms brings collectively the connection between the best and left hemispheres of the mind and represents Smai unification. It’s used as a posture of composure, of assembling to 1’s coronary heart and the balancing of masculine and female energies, working with the polarities of the physique.
Taui deliver us into the ability of our hearts centre (stimulating love and compassion) the place sacred transformation can happen.
To Do it
Slowly draw your fingers collectively on the coronary heart centre as if to collect all your energies into the second. Relaxation thumbs towards the sternum and fingers reaching upwards. The fingers are pressed collectively firmly and evenly, lengthen your backbone upwards like a flower stem and drop the chin barely as a way to deliver the backbone into alignment. Taui promotes respect for oneself and others.
It’s thought of a pure treatment for stress and anxiousness and is beneficial for getting into right into a meditative state.
Goal Areas: The chest. Shoulders. Higher Again. Triceps.
AMENTA – Standing again bend
For strengthening the core and backbone, enhancing power 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.
To Do it.
Standing in Har- that means on excessive in Hatha that is referred to as mountain posture.
Press the palms collectively and elevate the fingers up arms absolutely prolonged and create a bowl with the fingers.
Lean again right into a again bend preserving the arms over the ears. Maintain 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 snug minimise the arch and compression within the decrease.
Give attention to the fingers that symbolises the petals of the lotus.
Maintain the posture 3-9 breaths.
Goal Areas: Backbone – Core – Shoulders – intercostal muscle tissue
Travelling the sky
Works the shoulders, tones the triceps and creates focus and stability.
To Do it
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 fingers.
Lengthen the arms and maintain the elbows locked. Interact the trapezius muscle tissue/shoulder blades and really feel them open because the arms roll in the direction of the ground and also you hinge on the waist bringing your fingers down in the 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 referred to as Standing Nut in Afrikan Yoga is a dynamic stretch awakening the hamstrings and different muscle tissue behind the legs.
These muscle tissue get explicit tight by means of sitting at a desk for lengthy durations of time, driving for hours, enjoying soccer, boxing, working and biking. They’ll want your consideration every day as this can ease again ache, cut back sciatica sort signs and enhance your general spinal well being.
Standing Sky/Nut. Prevents accidents within the hips and Improves legs flexibility and due to this fact mobility, relieves stress 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 fingers nevertheless the main focus is partaking the right muscle tissue corresponding to those at the front and back of the legs and the entrance of the physique such because the abdominals.
Give attention to lengthening by means of the backbone and goal to truly make the backbone flat whereas lengthening within the glutes making the buttocks tall lifting in the 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 deliver the fingers in the direction of the ground bend your knees barely, you can even use a standing block or guide to lean ahead on.
To Do it
From Amenta or Har lean ahead.
Deep breath in hinging on the hips, fold or bend your entire torso over the thighs, lean barely ahead on to the toes but maintain the ft flight and squarely on the bottom. Carry the hips over the ankles, deliver the pinnacle in the direction of the knees or let the pinnacle hold, whereas lengthening by means of the again of the legs. Activate the quadriceps thigh muscle tissue 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 power whereas relieving the tightness in hips and thighs. Strengthens each the back and front of the legs. Do that posture commonly and every day of you sit at a desk or drive for lengthy durations. That is additionally nice for the cyclists and runners.
To Do It
Go right into a ahead bend barely bend the knees and elevate the left leg and produce 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. Permit the left hip to drop. Stack the best shin over the ankle and maintain the best leg to a 90 levels angle. This can cut back of knee harm. Press the best heel into the ground partaking the muscle tissue behind the legs. Carry the torso lengthening by means of the arms and bend barely backwards elevating the chin. Activate the core whereas drawing the navel in the 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 be taught and luxuriate in doing this posture for it’s quite a few advantages.
A Rising shoulder power, hamstring mobility, works the ankles and relieves stress.
Stimulates the cardiovascular and lymphatic system.
To Do it
Begin out of your fingers and knees after which elevate the knees of the bottom. Place your ft again and behind the fingers. Carry the hip up and again whereas aiming to press the heels all the way down to the bottom at first on account of your degree of flexibility chances are you’ll discover this tough, 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 the direction of one another and rotate the biceps inwards whereas dipping the chest in the direction of the ground. Drop the pinnacle to take stress away from the neck or you possibly can curl the pinnacle and stare upon your navel. Create a pyramid form with the physique and ensure your again is just not 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 dealing with canine.
This highly effective posture strengthens the again activating all of the muscle tissue and improves spinal well being.
Improves posture opens the chest and stretches the abdominals and hip flexors.
A stand-alone pose that can vastly enhance the again flexibility.
To do it.
Begin mendacity in your abdomen (Inclined place)
Place the fingers near the chest and have your shoulders over the wrists. Carry your shoulders blades again and roll them downwards as you open your chest. You wish 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. Carry 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 power.
Enhances and will increase testosterone ranges, warmth and power. Aids in constructing stamina and endurance each bodily and mentally. Develops the right posture and improves the prostate.
Heru Rising is the trail to arm balancing workouts and more difficult postures the requires core power. This one is for all the soldiers to develop their focus focus and presence. It’s also celebration of victory rising out of unhappiness, worry and doubt.
To do it
Begin on all fours and elevate the knees of the mat. Permit your shoulders to be evenly stacked over your wrists. Straighten the arms. Carry the pelvis barely and interact the core whereas the navel pulls again in the direction of the backbone. Push the knees up and heels again in the direction of the horizon, whereas lifting the pinnacle barely preserving the neck impartial whereas gazing on the horizon. Maintain pushing the ground away from you. Unfold the fingers to stabilize the physique. Keep away from the pelvis sagging and keep the thighs and core muscle tissue 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
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