9th pose.
Virabhadrasana.
Stand in tadasana. Jump so that your feet are three to four feet apart. Both feet should be parallel to each other. Exhale, extending your arms to the side, palms facing the floor. Rotate the left foot by 90*, toes pointing to the left. The heel of the right foot rotates 45* to the right. Do not hyperextend the left leg at the knee. Inhaling, raise fully straightened arms upwards until the palms meet above the head in a prayer position. Rotate the entire body 90* to the left Remember to keep the rear leg straight. Inhale and open the rib cage. Exhale and bend your left leg at the knee. The lower part of your leg should be perpendicular to the floor. Drop the buttock bone down until the upper part of your leg is parallel to the floor. Inhale again, straightening the arms at the elbows. The shoulder blades move towards each other opening the center of the chest. Tightening the quadriceps and the gluteus muscles, draw the abdomen in. Stretch the whole torso upwards from the right hip to the right shoulder and equally from the left hip to the left shoulder. Dipping the left hip downward, rotate the right hip forwards and towards the front. The weight of the whole body should be distributed equally on the inner and the outer feet. The weight of the whole body should be equally distributed on both the feet. The Chest, the temples and the groin should face the front. The sternum and the groin move away from each other. Stay!!! Inhale and come up. Take the feet in and jump into tadasana. Repeat on the right side |
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