By Sivananda Yoga Vedanta Centre
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Extra resources for 101 essential tips : yoga
ENDING THE SUN SALUTATION The last four steps of the Sun Salutation are essentially repeats of earlier poses. From step 8, move into the position in step 4 but on the other side of the body—by bringing your left leg forward instead of back. From this lunge posture, you then work backward through steps 3, 2, and 1, although excluding the prayer pose. 43 Poses for Tone & Stretch POSES FOR TONE & STRETCH HOW YOGA IMPROVES BODY TONE In yoga, muscles are worked dynamically—that is, stretched and strengthened at the same time, which is perfect for muscle tone.
Bend your knees and draw your feet together, positioning them sole to sole. Keep your back straight. Bring arms to front Focus on your breathing Push knees down gently 2 Keeping your feet pressed together, bring your hands around and take a ﬁrm hold of them. Your head should remain centered and your spine lengthened. Rest hands on knees 3 On an outward breath, gently extend your knees, bringing them out and down toward the mat, letting the hips open. Continue to elongate the spine. 4 To end, slowly move the knees up toward your chest, then run your hands up from feet to knees.
Move the right arm along the ﬂoor. Legs relaxed, with knees slightly apart Once back in the starting pose, repeat the exercise, this time bending the left leg. Once completed, inhale and gently reverse the movements. Lie ﬂat on your back. Relax your shoulders, and rest your arms beside your body, palms up. Lift right buttock from floor Move arm away from body Push right foot into back of left knee Turn head to face right 4 1 Allow feet to fall open Relax left foot Turn head to face left 3 Exhale to rotate farther, trying to take your right knee to the ﬂoor.
101 essential tips : yoga by Sivananda Yoga Vedanta Centre