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ARM BALANCE AND PSOAS STRENGTHENING 

 

  1. Prayers in Virasana

  2. Adho Mukha Svanasana

  3. Place the knees on the floor keeping the trunk parallel to the floor and do a concave back and enter A.M.S. from there (watch carefully how the back settles in AMS coming from a concave back)

  4. Place the knees on the floor keeping the trunk parallel to the floor and do a convex back and enter A.M.S. from there (feel the difference from the first variation)

  5. Uttanasana

  6. Tadasana

  7. Surya Namaskar x 3

  8. In the last turn of S.N. stay in a plank position and bring the right knee towards the right arm pit and stay for a few cycles of breath. Then repeat other side

  9. Repeat the previous exercise but place the feet higher on a chair and do dynamic

  10. Adho Mukha Svanasana to Uttanasana flowing x 6, jump or walk as smooth as possible

  11. Adho Mukha Svanasana to Utkatasana x 4, same as before

  12. Uttanasana to half Adho Mukha Vriksasana, jump smoothly with both legs from Uttanasana bringing the feet to the wall and the legs parallel to the floor and back

  13. Adho Mukha Vriksasana x 3, go up any way but go down slowly with both legs

  14. Adho Mukha Vriksasana x 3, go up and down with both legs bend If possible other wise

    repeat the previous variation.

15.  Adho Mukha Svanasana

16.  Salamba Sirsasana - 5 to 8 mnts

17.  Dandasana, touch the psoas muscle on both sides to bring an awareness to that area then keeping the chest lifted, lift the right leg of the floor and stay then repeat the other leg

18.  Cross the legs and jump to Vajrasana (you can use bricks for the hands If necessary)

19.  Lolasana x 2
20. Malasana I, simplified variation with the arms holding the legs together 21. Malasana II, Spread the legs, hold the ankles and move the trunk forward

22. Bakasana x 2

23. On the second time jump to Chaturanga Dandasana and back to Adho Mukha Svanasana

24. Parsva Bakasana preparation with both feet on the chair

25. Parsva Bakasana preparation with hips on the chair

26. From Malasana go to Parsva Bakasana, do both sides x 2 and the second turn you can jump to Chaturanga Dandasana and back to Adho Mukha Svanasana

27. From Adho Mukha Svanasana place the right foot next to the right hand and go to Eka Pada Kondinyasana II, repeat other side

28.Adho Mukha Svanasana
29.Adho Mukha Virasana
30. Setu Bandha Sarvangasana with brick on the sacrum and belt on the thighs 31. Savasana

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