This sequence seems 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, in brief, 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 referred to 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. Typically referred to as a prayer pose. The becoming a member of collectively of the palms brings collectively the connection  between the appropriate and left hemispheres of the  mind and represents Smai unification. It’s used as a posture of composure, of  assembling to at least one’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 fingers collectively on the coronary heart centre as if to collect your entire 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 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 nervousness and is beneficial for coming into right into a meditative state.

Goal Areas: The 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.

To Do it.

Standing in Har- which means on excessive in Hatha that is referred to as mountain posture.

Press the palms collectively and raise the fingers up arms totally 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 toes 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 tissue

Travelling the sky

Works the shoulders, tones the triceps and creates focus and stability.

To Do it

This isn’t a posture however a weeping motion that’s executed slowly and with precision

From Amenta sweep the arms ahead and create a upward triangle with the fingers.

Prolong the arms and maintain the elbows locked. Interact the trapezius muscle tissue/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 toes 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 tissue in the back of the legs.

These muscle tissue get specific tight via sitting at a desk for lengthy intervals of time, driving for hours, enjoying soccer, boxing, working and biking. They are going to want your consideration every day as this may ease again ache, scale back sciatica sort signs and enhance your general spinal well being.

Standing Sky/Nut. Prevents accidents within the hips and Improves legs flexibility and subsequently mobility, relieves stress 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 nevertheless the main target is participating the right muscle tissue similar to those at the front and back of the legs and the entrance of the physique such because the abdominals.

Give attention to lengthening via the backbone and intention 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 too use a standing block or ebook to lean ahead on.

To Do it

From Amenta or Har lean ahead.

Deep breath in hinging on the hips, fold or bend the whole torso over the thighs, lean barely ahead on to the toes but maintain the toes flight and squarely on the bottom. Deliver the hips over the ankles, convey the top in the direction of the knees or let the top cling, whereas lengthening via the again of the legs. Activate the quadriceps thigh muscle tissue 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 vital.

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 frequently and every day of you sit at a desk or drive for lengthy intervals. That is additionally nice for the cyclists and runners.

To Do It

Go right into a ahead bend barely bend the knees and raise 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 appropriate shin over the ankle and maintain the appropriate leg to a 90 levels angle. This can scale back of knee damage. Press the appropriate heel into the ground participating the muscle tissue in the back of the legs. Elevate 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.

Some 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 truly a favorite for males. As many male athletes study and revel in doing this posture for it’s quite a few advantages.

A Rising shoulder energy, hamstring mobility, works the ankles and relieves stress.

Stimulates the cardiovascular and lymphatic system.

To Do it

Begin out of your fingers and knees after which elevate the knees of the bottom. Place your toes again and behind the fingers. Elevate 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 could 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 top to take stress 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 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 going through canine.

This highly effective posture strengthens the again activating all of the muscle tissue and improves spinal well being.

Improves posture opens the chest and stretches the abdominals and hip flexors.

A stand-alone pose that may significantly enhance the again flexibility.

To do it.

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. 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 right 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. It’s also celebration of victory rising out of unhappiness, worry and doubt.

To do it

Begin on all fours and raise the knees of the mat. Enable your shoulders to be evenly stacked over your wrists. Straighten the arms. Elevate 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 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 tissue 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