This sequence appears to be like like your fundamental 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, briefly, goes down into the underworld battling enemies of worry, ignorance and doubt and rising victoriously.
Taui
This can be 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 palms are pressed along with the thumbs pushing up into the sternum.
This urgent of the palms collectively is a gesture that’s timeless and common. Typically known as a prayer pose. The becoming a member of collectively of the palms brings collectively the connection between the precise 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 ability of our hearts centre (stimulating love and compassion) the place sacred transformation can happen.
To Do it
Slowly draw your palms collectively on the coronary heart centre as if to collect all your energies into the second. Relaxation thumbs towards the sternum and fingers reaching upwards. The palms are pressed collectively firmly and evenly, lengthen your backbone upwards like a flower stem and drop the chin barely to be able to convey the backbone into alignment. Taui promotes respect for oneself and others.
It’s thought-about 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 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- which means on excessive in Hatha that is known as mountain posture.
Press the palms collectively and carry the palms up arms totally prolonged and create a bowl with the palms.
Lean again right into a again bend preserving 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 comfy minimise the arch and compression within the decrease.
Give attention to the fingers that symbolises the petals of the lotus.
Maintain the posture 3-9 breaths.
Goal Areas: Backbone. Core. Shoulders. Intercostal muscle tissues
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 completed slowly and with precision.
From Amenta sweep the arms ahead and create a upward triangle with the palms.
Lengthen the arms and preserve the elbows locked. Interact the trapezius muscle tissues/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 palms 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 tissues behind the legs.
These muscle tissues get explicit tight by means of sitting at a desk for lengthy durations of time, driving for hours, enjoying soccer, boxing, operating and biking. They’ll want your consideration every day as it will ease again ache, cut back sciatica kind signs and enhance your general spinal well being.
Standing Sky/Nut. Prevents accidents within the hips and Improves legs flexibility and due to this fact mobility, relieves stress 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 palms nevertheless the main target is partaking the proper muscle tissues reminiscent of those at the front and back of the legs and the entrance of the physique such because the abdominals.
Give attention to lengthening by means of the backbone and goal to really 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 palms in the direction of the ground bend your knees barely, it’s also possible to use a standing block or guide to lean ahead on.
How you can:
From Amenta or Har lean ahead.
Deep breath in hinging on the hips, fold or bend all the torso over the thighs, lean barely ahead on to the toes but preserve the ft flight and squarely on the bottom. Carry the hips over the ankles, convey the pinnacle in the direction of the knees or let the pinnacle dangle, whereas lengthening by means of the again of the legs. Activate the quadriceps thigh muscle tissues barely pull the knees up but relaxed and goal to pin them backwards.
Utilise your core to contract into the legs, goal 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 concept 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 usually and each day of you sit at a desk or drive for lengthy durations. That is additionally nice for the cyclists and runners.
How you can:
Go right into a ahead bend barely bend the knees and carry the left leg and produce 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 ii upwards. Enable the left hip to drop. Stack the precise shin over the ankle and preserve the precise leg to a 90 levels angle. It will cut back of knee damage. Press the precise heel into the ground partaking the muscle tissues behind the legs. Elevate the torso lengthening by means of 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 Going through Canine.
One of the 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 be taught and revel in doing this posture for its quite a few advantages.
Growing shoulder energy, hamstring mobility, works the ankles and relieves stress.
Stimulates the cardiovascular and lymphatic system.
How you can:
Begin out of your palms and knees after which increase the knees of the bottom. Place your ft again and behind the palms. Elevate the hip up and again whereas aiming to press the heels right down to the bottom at first attributable to your degree of flexibility you might 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 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 stress away from the neck or you may 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 isn’t an upward dealing with canine.
This highly effective posture strengthens the again activating all of the muscle tissues and improves spinal well being.
Improves posture opens the chest and stretches the abdominals and hip flexors.
A stand-alone pose that can drastically enhance the again flexibility.
How you can:
Begin mendacity in your abdomen (Susceptible place)
Place the palms near the chest and have your shoulders over the wrists. Carry 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. Elevate 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 proper posture and improves the prostate.
Heru Rising is the trail to arm balancing workouts and tougher postures the requires core energy. This one is for all the soldiers to develop their focus focus and presence. Additionally it is celebration of victory rising out of unhappiness, worry and doubt.
How you can;
Begin on all fours and carry the knees of the mat. Enable your shoulders to be evenly stacked over your wrists. Straighten the arms. Elevate the pelvis barely and interact 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 preserving 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 keep the thighs and core muscle tissues 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
