Super Yoga: Front Routine 2

Front Routine Sequence 2

Sun Salutation → One-Legged Downward Facing Dog→Warrior 1 Pose →Standing Split Pose

Benefits

Includes all the benefits of a Sun Salutation in addition to the benefits of a Warrior and Standing Split.

Warrior l

• Stretches the chest, lungs, shoulders, and neck, belly, groins

• Strengthens the shoulders and arms, and the muscles of the back

• Strengthens and stretches the thighs, calves, and ankles

Standing Split 

• Calms the brain 

• Stimulates the liver and Kidneys

• Stretches the hamstrings, calves, and thighs

• Strengthens the thighs, knees, and ankles

• Stretches the back of the leg, the front thigh and groin

Basic postures (in order of performance)

1.Perform Sun Salutation into Downward Facing Dog

2.  From Downward-Facing Dog Pose, go into One Legged Downward Facing Dog Pose. (One leg at a time)

3. Drive the leg in the air into a lunge, the windmill the arms into Warrior l Pose.

4. Pull front foot back one step, straighten front leg into a Standing Split. 

5. Performing sun salutation going backward into Mountain Pose

Lunge→One-Legged Downward Facing Dog→Downward Facing Dog→Upward Facing Dog→Downward Facing Dog→Mountain Pose

Breathing Sequence from One Legged Downward Facing Dog→Warrior→Standing Split

Starting from Downward Facing Dog

1. Inhale into One Legged Downward Facing Dog

2. Exhale into a lunge ( drive knee towards chest)

3. Inhale into Warrior l.

( Perform 2 cycles of breathing)

4. On final Exhale touch the ground with both hand into a lunge. Pull front leg back one step. 

5. Inhale into Standing Split.

( Perform 3 cycles of breathing)

6. Exhale back into lunge position with both hand on the ground

(Pictures to be added in the near future)