Foundational Yoga Flow

A beautiful photographic guide to hatha yoga.
Embrace the foundations of your hatha yoga practice through gorgeous photos that capture the natural beauty of the asana.
Foundational Yoga Flow boasts a comprehensive collection of 90 poses segmented into three parts: AWAKEN: warming and foundational poses as you start to move DEEPEN: standing, arm-balancing, inversion, and backbend poses that flow into each other and inspire you to challenge yourself SOFTEN: seated and restorative poses to end your practice
Stunning photos depict the beauty, intention, and energy of each pose in relationship with the time of day in which it was photographed: during sunrise to wake up the body (awaken), at midday to invigorate and energize (deepen), and during sunset and nighttime for restoration (soften). Each pose is accompanied by expert instruction and insight to help you gain the most from your practice. Variations are offered to enable you to tailor your yoga practice to your own needs and abilities. Six sequences—including sun salutations, a moon salutation, and sequences for a particular time of day—showcase the poses in a flowing rhythm.
If you aspire to embody the beauty of asana, let Foundational Yoga Flow be the captivating and enlightening guide that you’ll turn to time and time again.

From the Publisher

Authors Collette Ouseley-Moynan and Weston Carls

Beautifully photographed guide to help deepen your yoga practice

Embrace and embody the beauty of yoga

Foundational Yoga Flow is an inspiring, beautifully photographed guide of 90 yoga poses and six sequences that encourage you to embrace the foundations of your hatha yoga practice and connect to your reason for practicing.

The comprehensive collection of 90 poses is segmented into three parts that correspond with the rhythm of the day: awaken (done at sunrise to warm up the body), deepen (done at midday to invigorate and energize), and soften (done at sunset to restore).

Each pose is accompanied by expert instruction, with variations to enable you to tailor your yoga practice to your personal needs and abilities. Six sequences showcase the poses in a flowing rhythm.

Thunderbolt Vajrasana

Thunderbolt is a straightforward seated posture, but it is held for an extended period of time, which can be more challenging than you might expect. The pose stretches the front of your ankles and knees and allows space for diaphragmatic breathing, which in turn strengthens and relaxes the pelvic floor.

How To

• Sit on your shins with the knees together and the feet a few inches apart.

• Shift your hips back toward your heels as far as you comfortably can without strain.

• Sit up tall and gently engage the lower core to lift the front of the pelvis and maintain a neutral position.

• Without flaring out your bottom ribs, relax the shoulder blades down your back.

• Gently pull your head up and back to lengthen the back of your neck.

• Focus your gaze on one point or close your eyes and observe the sensations inside your body and mind as you continue to sit (always without pain).

Standing Hand to Big Toe Utthita Hasta Padangusthasana

Also known as standing extended-leg stretch, this balancing pose requires opposing actions in the legs—using the strength in the back of the standing hip and leg while stretching the back of the lifted leg.

How To

• From mountain pose, shift your weight to one foot and softly bend that knee to engage the muscles of the leg and assist with balance.

• Set your gaze on something stationary in front of you.

• Use the deep core to stabilize your pelvis as you move your opposite knee into your chest. Hold your shin with one or both hands.

• Stomp your standing heel into the ground and squeeze the glute of your standing leg without leaning your upper body back.

• Shift your same-side arm to the inside of the leg that’s off the ground and grab your big toe with your first two fingers and your thumb.

• Kick your foot forward and extend your knee.

Heron Krounchasana

Heron pose is a unique seated hamstring and hip stretch. Rather than lowering the upper body toward the leg and the floor using gravity for assistance, lift the leg and work to maintain an upright spine. That small change has an intense effect on the pose.

How To

• Sit with both legs stretched out in front of you. Bend the right knee and swing your right foot back to rest next to your hip like in hero pose, with the top of the foot on the mat and toes pointed behind you.

• Inhale to sit tall and press your hips into the floor.

• As you exhale, engage the deep core and use the hip flexors to hug your left knee to your chest so that you can grab your left foot from the sides with both hands.

• Squeeze your quadriceps and kick your left foot into your hand to extend the left leg upward.

• Actively bring your torso toward your left leg while simultaneously hugging the leg closer to your chest.

• Keep your spine long as your look up past your foot.

Publisher ‏ : ‎ Human Kinetics
Publication date ‏ : ‎ August 28, 2024
Edition ‏ : ‎ First Edition
Language ‏ : ‎ English
Print length ‏ : ‎ 248 pages
ISBN-10 ‏ : ‎ 1718228090
ISBN-13 ‏ : ‎ 978-1718228092
Item Weight ‏ : ‎ 1.34 pounds
Dimensions ‏ : ‎ 6.9 x 0.5 x 9.9 inches
Best Sellers Rank: #1,124,694 in Books (See Top 100 in Books) #1,316 in Sports Training (Books) #1,441 in Yoga (Books)
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