This sequence appears like your primary solar salutation. You aren’t saluting the Solar within the Journey of Ra, you’re Ra – on the Hero’s journey. The symbolic story of Ra, in brief, goes down into the underworld battling enemies of worry, ignorance and doubt and rising victoriously.
Taui
It is a type of Mountain pose utilized in Hatha known as Har which 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. Usually known as a prayer pose. The becoming a member of collectively of the palms brings collectively the connection between the suitable 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 convey us into the facility 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 assemble your whole energies into the second. Relaxation thumbs towards 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 view to convey the backbone into alignment. Taui promotes respect for oneself and others.
It’s thought of a pure treatment for stress and anxiousness 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 vitality 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.
The best way to:
Standing in Har- which means on excessive in Hatha that is known as mountain posture.
Press the palms collectively and carry the fingers up arms totally prolonged and create a bowl with the fingers.
Lean again right into a again bend conserving the arms over the ears. Hold 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 comfy minimise the arch and compression within the decrease.
Concentrate on the fingers that symbolises the petals of the lotus.
Maintain the posture 3-9 breaths.
Goal Areas: Backbone. Core. Shoulders. Intercostal muscle mass
Travelling the sky
Works the shoulders, tones the triceps and creates focus and steadiness.
The best way to:
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 preserve the elbows locked. Interact the trapezius muscle mass/shoulder blades and really feel them open because the arms roll in the direction of the ground and also you hinge on the waist bringing your fingers down in the 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 known as Standing Nut in Afrikan Yoga is a dynamic stretch awakening the hamstrings and different muscle mass behind the legs.
These muscle mass get explicit tight via sitting at a desk for lengthy durations of time, driving for hours, taking part in soccer, boxing, operating and biking. They’ll want your consideration each day as it will ease again ache, cut back sciatica kind signs and enhance your total spinal well being.
Standing Sky/Nut. Prevents accidents within the hips and Improves legs flexibility and due to this fact mobility, relieves pressure within the backbone and neck. Calms the thoughts and nervous system and is definitely nurturing.
Most fear about having the ability to contact the ground with their fingers nonetheless the main focus is participating the proper muscle mass equivalent to those at the front and back of the legs and the entrance of the physique such because the abdominals.
Concentrate on lengthening via the backbone and purpose to truly make the backbone flat whereas lengthening within the glutes making the buttocks tall lifting in the 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 convey the fingers in the direction of the ground bend your knees barely, you can even use a standing block or guide to lean ahead on.
The best way to:
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 preserve the ft flight and squarely on the bottom. Deliver the hips over the ankles, convey the pinnacle in the direction of the knees or let the pinnacle hold, whereas lengthening via the again of the legs. Activate the quadriceps thigh muscle mass barely pull the knees up but relaxed and purpose to pin them backwards.
Utilise your core to contract into the legs, purpose to make the backbone lengthy. Bend the knees solely when completely mandatory.
Goal Areas: Higher again. Decrease again. Hamstrings
Khonsu Crescent Moon – Deep low lunge – Hatha Anjeneyasana
The concept is to make a crescent moon form with the physique, the posture improves hip mobility and power whereas relieving the tightness in hips and thighs. Strengthens each the back and front of the legs. Do that posture recurrently and day by day of you sit at a desk or drive for lengthy durations. That is additionally nice for the cyclists and runners.
The best way to:
Go right into a ahead bend barely bend the knees and carry 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 suitable shin over the ankle and preserve the suitable leg to a 90 levels angle. This may cut back of knee harm. Press the suitable heel into the ground participating the muscle mass behind the legs. Raise the torso lengthening via the arms and bend barely backwards elevating the chin. Activate the core whereas drawing the navel in the direction of the backbone.
Goal Areas: Legs. Hips. Core. Wrists
Nut The Sky- Hatha Adho Mukha Svanasana – Downward Dealing with Canine.
Probably the most 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 truly a favorite for males. As many male athletes be taught and revel in doing this posture for its quite a few advantages.
Growing shoulder power, hamstring mobility, works the ankles and relieves pressure.
Stimulates the cardiovascular and lymphatic system.
The best way to:
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 all the way down to the bottom at first resulting from your stage of flexibility you might discover this tough, 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 the direction of one another and rotate the biceps inwards whereas dipping the chest in the direction of the ground. Drop the pinnacle to take pressure away from the neck or you possibly can curl the pinnacle and stare upon your navel. Create a pyramid form with the physique and ensure your again shouldn’t 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’s not an upward dealing with canine.
This highly effective posture strengthens the again activating all of the muscle mass and improves spinal well being.
Improves posture opens the chest and stretches the abdominals and hip flexors.
A stand-alone pose that can vastly enhance the again flexibility.
The best way to:
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 wish 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 power.
Enhances and will increase testosterone ranges, warmth and vitality. Aids in constructing stamina and endurance each bodily and mentally. Develops the proper posture and improves the prostate.
Heru Rising is the trail to arm balancing workouts and more difficult postures the requires core power. This one is for all the soldiers to develop their focus focus and presence. Additionally it is celebration of victory rising out of disappointment, worry and doubt.
The best way to;
Begin on all fours and carry 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 the direction of the backbone. Push the knees up and heels again in the direction of the horizon, whereas lifting the pinnacle barely conserving the neck impartial whereas gazing on the horizon. Hold 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 mass 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
