Salah satu gerakan yoga yang memang memenatkan dengan ulangan sekurang-kurangnya 3 kali, gerakan ini dapat menguatkan kaki, bahagian bawah belakang malah imbangan badan. Among my favourite pose.
Sebaik-baiknya dimulakan dengan bernafas menggunakan teknik Yujaya iaitu melakukan sedutan dan hembusan melalui hidung....tetapi dengan mengecilkan salur pernafasan setiap kali hembusan....sebaik-baiknye bernafas dengan sedutan dalam kiraan 5 inhale dan hembusan dalam kiraan 10 exhale.
diteruskan dengan meditasi, as for me dilakukan dengan duduk dalam posisi pigeon post dan includekan zikir dan selawat di dalam hati dengan membayangkan aura zikir dan selawat yang dibaca dan dibayangkan itu mengalir dari sedutan nafas yang perlahan melalui hidung ke peparu dan menyerap ke seluruh badan melalui peparu dan saluran darah.....
Gerakan 1: Mountain Post
Begin by standing in Mountain pose, feet about hip width apart, hands either by your sides or in prayer position. Take several deep breaths.
Gerakan 2: Hands Up
On your next inhale, in one sweeping movement, raise your arms up overhead and gently arch back as far as feels comfortable and safe.
Gerakan 3: Head To Knees
As you exhale, bend forward, bending the knees if necessary, and bring your hands to rest beside your feet.
Gerakan 4: Lunge
Inhale and step the right leg back, go deeper by putting your back leg straight to the floor. breath slowly
Gerakan 5: Plank
Exhale and step the left leg back into plank position. Hold the position and inhale.
Gerakan 6: Chaturangga or stick
Exhale and lower yourself as if coming down from a pushup. Only your hands and feet should touch the floor.
Gerakan 7: Upward Dog
Inhale and stretch forward and up, bending at the waist. Use your arms to lift your torso, but only bend back as far as feels comfortable and safe. Lift your legs up so that only the tops of your feet and your ahnds touch the floor. It's okay to keep your arms bent at the elbow. Option di sini boleh juga dilakukan gerakan Cobra bagi menggantikan Upward Dog:
Gerakan 8: Downward Dog
Posisi 1
Posisi 2
Exhale, lift from the hips and push back and up. Cara terbaik dalam gerakan ini ialah dengan memastikan kedudukan betul-betul seperti huruf 'v' yang diterbalikkan.
Gerakan 9: Kembali kepada posisi Lunge
Inhale and step the right leg back, go deeper by putting your back leg straight to the floor. breath slowly.
Gerakan 10: Head to Knees
As you exhale, bend forward, bending the knees if necessary, and bring your hands to rest beside your feet.
Gerakan 11: Hands Up
Inhale and rise slowly while keeping arms extended.
Gerakan 12: Kembali ke 'Mountain Post'.
Exhale, and in a slow, sweeping motion, lower your arms to the sides. End by bringing your hands up into prayer position. Repeat the sequence, stepping with the left leg.
Selamat Mencuba.....
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