Supta = dormir Kurmasana = tortuga
1. Inhale, cabeza arriba, flexionar las rodillas,llevando los pies el uno hacia el otro.
Cruce pie derecho sobre el izquierdo.
Llevar los hombros debajo de las rodillas.
2. Exhale, deslizar las manos detrás de la espalda hasta debajo de las piernas y cierrelas juntas.
Drishti: nariz.
Mantenga la posición durante 5-8 respiraciones.
Modificada: saltee hasta que pueda llevar su pecho hasta el suelo sin sentir dolor
en su espalda.
3. Exhale, eleve hasta Tittibhasana.
4. Inhale, cabeza arriba , mirar hacia arriba.
Drishti: nariz.
Mantenga esta posición durante una respiración.
5. Exhale, saltar hacia atrás.
VINYASA a sentarse
XXIV garbha PINDASANA • POSTURA DE EMBRIONES
Garbha = matriz Pinda = embrión
1. Inhale , doblar piernas en flor de loto, la pierna derecha primero.
Lleve los pies lo más alto en los muslos como sea posible, empujar las rodillas más juntas.
2. Exhale, deslice las manos a través
del espacio entre los muslos y las pantorrillas para que los brazos esten a través de las piernas hacia los codos.
(Deslizar la mano derecha a través del agujero primero .
Empezando con la palma hacia abajo y rote la palma hacia arriba
aproximadamente 1 / 2 , usar
su mano izquierda para doblar el codo derecho y llevarlo lo más lejos .
Repita el procedimiento con la mano izquierda.)
Doble los brazos y coloque las manos en oración delante del pecho, o coloque la barbilla en las palmas de las manos.
3. Inhale, balancear y rodar, rodar hacia atrás y hacia adelante en un círculo completo, hacia atrás en la exhalación y hacia delante en la inhalación.
Repita rodar 9X.
Drishti: en línea recta.
Modificada: mantener las piernas bien cruzadas en el pecho o simplemente doble las rodillas y traiga las rodillas en el pecho, y luego balancear y rodar alrededor del círculo.
Nota: rociar interior de los codos y las rodillas con agua para facilitar la postura.
XXV KUKKUTASANA • POSTURA GALLO
Drishti: 3er ojo.
Modificada: inhalar, enrollar arriba , coloque las palmas en el piso por las caderas con las piernas cruzadas,
levantese si es posible.
2. Exhale, siéntese.
VINYASA a sentarse
XXVI Baddha Konasana A-B
• POSTURA ANGULO DOBLADO
Baddha = doblado Kona = ángulo
A
1. Inhale, lleve los pies hacia el perineo,
tomar los pies con las manos y las plantas de los pies abiertas afuera hacia el techo.
Deje que las rodillas se muevan hacia el suelo mientras las caderas se abren .
Llevar la barbilla hacia el pecho.
Levantar el pecho.
Siéntese con la espalda recta.
Involucrar a todos los tres bandhas.
Drishti: nariz.
Mantenga la posición durante 5-8 respiraciones.
B
1. Exhale, incline hacia adelante y llevar
la barbilla y el pecho hacia el suelo, alargar desde la base de la columna vertebral.
Drishti: nariz.
Mantenga la posición durante 5-8 respiraciones.
Modificada: repetir A.
VINYASA a sentarse
XXVII UPAVISTA Konasana A-B • POSTURA ANGULO SENTADO
Supta = reclinable Kona=angulo
A
1. Inhale, venga a sentarse con las piernas separadas manteniendo afuera los bordes de ambos pies.
Mire para arriba, levantar el pecho.
2. Exhale, incline hacia adelante, el alargando la columna vertebral mientras usted trae a la barbilla y el pecho al
piso.
Drishti: nariz, tercer ojo si dentro de la pose.
Mantenga la posición durante 5-8 respiraciones.
Modificada: manos a los tobillos, espinillas o rodillas. Mantenga la columna recta y la mirada justo delante, levantar el pecho, no se incline hacia adelante.
B
3. Exhale, darse la vuelta, la barbilla y el pecho al suelo otra vez, aterrizando en músculos de la pantorrilla.
Drishti: nariz o tercer ojo
Mantenga esta posición durante una respiración.
Inhale arriba, exhale, saltar de nuevo a vinyasa.
VINYASA a acostarse
Supta = reclinable Kona=angulo
A
1. Inhale, venga a sentarse con las piernas separadas manteniendo afuera los bordes de ambos pies.
Mire para arriba, levantar el pecho.
2. Exhale, incline hacia adelante, el alargando la columna vertebral mientras usted trae a la barbilla y el pecho al
piso.
Drishti: nariz, tercer ojo si dentro de la pose.
Mantenga la posición durante 5-8 respiraciones.
Modificada: manos a los tobillos, espinillas o rodillas. Mantenga la columna recta y la mirada justo delante, levantar el pecho, no se incline hacia adelante.
B
3. Exhale, darse la vuelta, la barbilla y el pecho al suelo otra vez, aterrizando en músculos de la pantorrilla.
Drishti: nariz o tercer ojo
Mantenga esta posición durante una respiración.
Inhale arriba, exhale, saltar de nuevo a vinyasa.
VINYASA a acostarse
ORIGINAL in English
XXIII SUPTA KURMASANA • SLEEPING TORTOISE Supta=sleeping Kurmasana=tortoise
1. Inhale, head up, bend knees, bringing feet in towards each other.
Cross right foot over left. Bring shoulders under knees.
2. Exhale, slide hands around behind back until underneath legs and clasp them together.
Drishti: nose.
Hold for 5-8 breaths.
Modified: skip it until you can get your chest to the floor without feeling pain in your back.
3. Exhale, lift up to Tittibhasana.
4. Inhale, head up, look up.
Drishti: nose.
Hold for one breath.
5. Exhale, jump back.
VINYASA TO SITTING
XXIV GARBHA PINDASANA • EMBRYO POSTURE Garbha=womb Pinda=embryo
1. Inhale, fold legs into lotus, right leg first. Bring the feet as high up on the thighs as possible, push knees closer together.
2 . Exhale, slip hands through space between thighs and calves so that arms are through legs up to elbows. (Slip right hand through hole first starting with the palm down, then rotate the palm upwards about 1/2 way through, use your left hand to bend right elbow and bring it farther through.
Repeat with left hand.)
Bend arms and place hands in prayer in front of chest, or place chin in palms of hands.
3. Inhale, rock and roll; roll backwards and forwards in a full circle, backwards on the exhale and forwards on the inhale. Repeat roll 9X.
Drishti: straight ahead.
Modified: hold either crossed legs into chest or just bend knees and bring knees into chest, then rock and roll around in circle.
Note: Spray insides of elbows and knees with water to facilitate posture.
XXV KUKKUTASANA • ROOSTER POSTURE
1. Inhale, roll up, place palms flat on floor (still with arms through legs), lift bottom and knees off floor and then balance. Hold for 5-8 breaths.
Drishti: 3rd eye.
Modified: inhale, roll up, place palms to floor by hips with legs crossed, lift up if possible.
2. Exhale, sit down.
VINYASA TO SITTING
XXVI BADDHA KONASANA A-B • BOUND ANGLE POSTURE Baddha=bound Kona=angle
A
1. Inhale, bring feet in towards perineum, hold feet with hands and open soles out to ceiling. Let knees move down towards the floor as hips open.
Bring chin towards chest.
Lift chest.
Sit up straight.
Engage all 3 bandhas.
Drishti: nose. Hold for 5-8 breaths.
B
1. Exhale, bend forward and bring chin and chest to floor, lengthen from base of spine.
Drishti: nose.
Hold for 5-8 breaths.
Modified: repeat A.
VINYASA TO SITTING
XXVII UPAVISTA KONASANA A-B • SEATED ANGLE POSTURE Supta=reclining Kona=angle
A
1. Inhale, come through to sitting with legs wide apart holding onto outside edges of both feet.
Look up, lift chest.
2. Exhale, bend forward, lengthening spine as you bring chin and chest to floor.
Drishti: nose, or 3rd eye if deep into pose.
Hold for 5-8 breaths.
Modified: hands to ankles, shins, or knees.
Keep spine straight and look directly ahead, lift chest, do not bend forward.
B
3. Exhale, roll over, chin and chest to floor again, landing on calf muscles.
Drishti: nose or 3rd eye.
Hold for one breath.
Inhale up, exhale, jump back to vinyasa.
VINYASA TO LYING DOWN
XXIII SUPTA KURMASANA • SLEEPING TORTOISE Supta=sleeping Kurmasana=tortoise
1. Inhale, head up, bend knees, bringing feet in towards each other.
Cross right foot over left. Bring shoulders under knees.
2. Exhale, slide hands around behind back until underneath legs and clasp them together.
Drishti: nose.
Hold for 5-8 breaths.
Modified: skip it until you can get your chest to the floor without feeling pain in your back.
3. Exhale, lift up to Tittibhasana.
4. Inhale, head up, look up.
Drishti: nose.
Hold for one breath.
5. Exhale, jump back.
VINYASA TO SITTING
XXIV GARBHA PINDASANA • EMBRYO POSTURE Garbha=womb Pinda=embryo
1. Inhale, fold legs into lotus, right leg first. Bring the feet as high up on the thighs as possible, push knees closer together.
2 . Exhale, slip hands through space between thighs and calves so that arms are through legs up to elbows. (Slip right hand through hole first starting with the palm down, then rotate the palm upwards about 1/2 way through, use your left hand to bend right elbow and bring it farther through.
Repeat with left hand.)
Bend arms and place hands in prayer in front of chest, or place chin in palms of hands.
3. Inhale, rock and roll; roll backwards and forwards in a full circle, backwards on the exhale and forwards on the inhale. Repeat roll 9X.
Drishti: straight ahead.
Modified: hold either crossed legs into chest or just bend knees and bring knees into chest, then rock and roll around in circle.
Note: Spray insides of elbows and knees with water to facilitate posture.
XXV KUKKUTASANA • ROOSTER POSTURE
1. Inhale, roll up, place palms flat on floor (still with arms through legs), lift bottom and knees off floor and then balance. Hold for 5-8 breaths.
Drishti: 3rd eye.
Modified: inhale, roll up, place palms to floor by hips with legs crossed, lift up if possible.
2. Exhale, sit down.
VINYASA TO SITTING
XXVI BADDHA KONASANA A-B • BOUND ANGLE POSTURE Baddha=bound Kona=angle
A
1. Inhale, bring feet in towards perineum, hold feet with hands and open soles out to ceiling. Let knees move down towards the floor as hips open.
Bring chin towards chest.
Lift chest.
Sit up straight.
Engage all 3 bandhas.
Drishti: nose. Hold for 5-8 breaths.
B
1. Exhale, bend forward and bring chin and chest to floor, lengthen from base of spine.
Drishti: nose.
Hold for 5-8 breaths.
Modified: repeat A.
VINYASA TO SITTING
XXVII UPAVISTA KONASANA A-B • SEATED ANGLE POSTURE Supta=reclining Kona=angle
A
1. Inhale, come through to sitting with legs wide apart holding onto outside edges of both feet.
Look up, lift chest.
2. Exhale, bend forward, lengthening spine as you bring chin and chest to floor.
Drishti: nose, or 3rd eye if deep into pose.
Hold for 5-8 breaths.
Modified: hands to ankles, shins, or knees.
Keep spine straight and look directly ahead, lift chest, do not bend forward.
B
3. Exhale, roll over, chin and chest to floor again, landing on calf muscles.
Drishti: nose or 3rd eye.
Hold for one breath.
Inhale up, exhale, jump back to vinyasa.
VINYASA TO LYING DOWN
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