This sequence seems to be like your fundamental solar salutation. You aren’t saluting the Solar within the Journey of Ra, you might be Ra – on the Hero’s journey. The symbolic story of Ra, briefly, goes down into the underworld battling enemies of concern, ignorance and doubt and rising victoriously.
Taui
This can be a type of Mountain pose utilized in Hatha referred to as Har that means ‘On excessive’ and Djed Asar which engages the backbone and core whereas palms of the fingers are pressed along with the thumbs pushing up into the sternum.
This urgent of the fingers collectively is a gesture that’s timeless and common. Typically referred to as a prayer pose. The becoming a member of collectively of the palms brings collectively the connection between the correct and left hemispheres of the mind and represents Smai unification. It’s used as a posture of composure, of assembling to 1’s coronary heart and the balancing of masculine and female energies, working with the polarities of the physique.
Taui deliver us into the ability of our hearts centre (stimulating love and compassion) the place sacred transformation can happen.
To Do it
Slowly draw your fingers collectively on the coronary heart centre as if to collect all your energies into the second. Relaxation thumbs in opposition to the sternum and fingers reaching upwards. The fingers are pressed collectively firmly and evenly, lengthen your backbone upwards like a flower stem and drop the chin barely with a purpose to deliver the backbone into alignment. Taui promotes respect for oneself and others.
It’s thought-about a pure treatment for stress and nervousness and is helpful for getting into right into a meditative state.
Goal Areas: Chest. Shoulders. Higher Again. Triceps.
AMENTA – Standing again bend
For strengthening the core and backbone, enhancing power and vitality within the morning. Very helpful for lifting the backbone within the morning after an evening of sleep the place the backbone turns into shortened. Nice for spinal well being and help within the alleviation of backache. Prompts the core and helpful for entry into all types of exercises.
How you can:
Standing in Har- that means on excessive in Hatha that is referred to as mountain posture.
Press the palms collectively and raise the fingers up arms absolutely prolonged and create a bowl with the fingers.
Lean again right into a again bend retaining the arms over the ears. Preserve the core engaged and the ft sq. and firmly on the bottom whereas the hips stay over the ankles.
Bend solely so far as you’re snug minimise the arch and compression within the decrease.
Deal with the fingers that symbolises the petals of the lotus.
Maintain the posture 3-9 breaths.
Goal Areas: Backbone. Core. Shoulders. Intercostal muscle groups
Travelling the sky
Works the shoulders, tones the triceps and creates focus and stability.
How you can:
This isn’t a posture however a weeping motion that’s performed slowly and with precision.
From Amenta sweep the arms ahead and create a upward triangle with the fingers.
Lengthen the arms and hold the elbows locked. Interact the trapezius muscle groups/shoulder blades and really feel them open because the arms roll in direction of the ground and also you hinge on the waist bringing your fingers down in direction of the ground, resting beside your ft or in your shins.
Goal Areas: Shoulders. Hips. Hamstrings
Standing Sky – Hatha Uttanasana or ahead bend/fold.
Standing Sky additionally referred to as Standing Nut in Afrikan Yoga is a dynamic stretch awakening the hamstrings and different muscle groups in the back of the legs.
These muscle groups get specific tight by sitting at a desk for lengthy intervals of time, driving for hours, enjoying soccer, boxing, operating and biking. They are going to want your consideration every day as this can ease again ache, scale back sciatica kind signs and enhance your general spinal well being.
Standing Sky/Nut. Prevents accidents within the hips and Improves legs flexibility and subsequently mobility, relieves pressure within the backbone and neck. Calms the thoughts and nervous system and is definitely nurturing.
Most fear about with the ability to contact the ground with their fingers nonetheless the main focus is participating the right muscle groups reminiscent of those at the front and back of the legs and the entrance of the physique such because the abdominals.
Deal with lengthening by the backbone and intention to truly make the backbone flat whereas lengthening within the glutes making the buttocks tall lifting in direction of the sky.
Nice as a pre-warm up for meditation or any sporting exercise and after a exercise or meditation.
Discover this stretch too strenuous or unable to deliver the fingers in direction of the ground bend your knees barely, you too can use a standing block or ebook to lean ahead on.
How you can:
From Amenta or Har lean ahead.
Deep breath in hinging on the hips, fold or bend your entire torso over the thighs, lean barely ahead on to the toes but hold the ft flight and squarely on the bottom. Deliver the hips over the ankles, deliver the top in direction of the knees or let the top grasp, whereas lengthening by the again of the legs. Activate the quadriceps thigh muscle groups barely pull the knees up but relaxed and intention to pin them backwards.
Utilise your core to contract into the legs, intention to make the backbone lengthy. Bend the knees solely when completely obligatory.
Goal Areas: Higher again. Decrease again. Hamstrings
Khonsu Crescent Moon – Deep low lunge – Hatha Anjeneyasana
The thought is to make a crescent moon form with the physique, the posture improves hip mobility and energy whereas relieving the tightness in hips and thighs. Strengthens each the back and front of the legs. Do that posture commonly and each day of you sit at a desk or drive for lengthy intervals. That is additionally nice for the cyclists and runners.
How you can:
Go right into a ahead bend barely bend the knees and raise the left leg and convey the foot again and onto the ground. Push the heel again to the horizon whereas lengthening the leg backwards. In Hatha the foot rests whereas the only real ii upwards. Permit the left hip to drop. Stack the correct shin over the ankle and hold the correct leg to a 90 levels angle. This can scale back of knee harm. Press the correct heel into the ground participating the muscle groups in the back of the legs. Raise the torso lengthening by the arms and bend barely backwards elevating the chin. Activate the core whereas drawing the navel in direction of the backbone.
Goal Areas: Legs. Hips. Core. Wrists
Nut The Sky- Hatha Adho Mukha Svanasana – Downward Going through Canine.
One of the vital generally recognised and used posture in yoga is a full physique stretch and strengthening posture.
Stretching the hamstrings and calves and backbone whereas opening the chest and shoulders. It really a favorite for males. As many male athletes study and revel in doing this posture for its quite a few advantages.
Rising shoulder energy, hamstring mobility, works the ankles and relieves pressure.
Stimulates the cardiovascular and lymphatic system.
How you can:
Begin out of your fingers and knees after which elevate the knees of the bottom. Place your ft again and behind the fingers. Raise the hip up and again whereas aiming to press the heels right down to the bottom at first as a consequence of your stage of flexibility it’s possible you’ll discover this troublesome, okay to bend the knees so long as you press the heels into the ground whereas aiming to straighten the legs. Roll the shoulder blades in direction of one another and rotate the biceps inwards whereas dipping the chest in direction of the ground. Drop the top to take pressure away from the neck or you’ll be able to curl the top and stare upon your navel. Create a pyramid form with the physique and ensure your again will not be rounded.
Goal Areas: Shoulders. Higher again . Hamstrings. Hips. Wrist. Forearms
Wadjet Cobra
There’s a slight distinction to Afrikan cobra the place the thighs are decrease and even resting on the ground.
It isn’t an upward going through canine.
This highly effective posture strengthens the again activating all of the muscle groups and improves spinal well being.
Improves posture opens the chest and stretches the abdominals and hip flexors.
A stand-alone pose that may enormously enhance the again flexibility.
How you can:
Begin mendacity in your abdomen (Inclined place)
Place the fingers near the chest and have your shoulders over the wrists. Deliver your shoulders blades again and roll them downwards as you open your chest. You need to have your neck prolonged and never tuck into the shoulders. Squeeze the glutes barely and roll the elbows inward and nearer to the physique. Raise the chin and focus in between the eyebrows.
3-9 deep breaths
Goal Areas: Again. Shoulders. Wrists. Forearms. Core
Heru Rising – plank Hatha Kumbhakasana
A quintessential posture for offering core energy and energy.
Enhances and will increase testosterone ranges, warmth and power. Aids in constructing stamina and endurance each bodily and mentally. Develops the right posture and improves the prostate.
Heru Rising is the trail to arm balancing workout routines and more difficult postures the requires core energy. This one is for all the soldiers to develop their focus focus and presence. It is usually celebration of victory rising out of disappointment, concern and doubt.
How you can;
Begin on all fours and raise the knees of the mat. Permit your shoulders to be evenly stacked over your wrists. Straighten the arms. Raise the pelvis barely and have interaction the core whereas the navel pulls again in direction of the backbone. Push the knees up and heels again in direction of the horizon, whereas lifting the top barely retaining the neck impartial whereas gazing on the horizon. Preserve pushing the ground away from you. Unfold the fingers to stabilize the physique. Keep away from the pelvis sagging and preserve the thighs and core muscle groups engaged.
3-9 deep breaths
Goal Areas: Arms. Core. Chest. Shoulders. Legs.
Please view the youtube video –
Afrikan Yoga – What’s the distinction.
https://www.youtube.com/watch?v=Bq2BLNZCFYQ
The Journey of Ra
https://www.youtube.com/watch?v=k0F6bVlfVmw
