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 concern, ignorance and doubt and rising victoriously.

Taui

This can be a type of Mountain pose utilized in Hatha known as Har that means ‘On excessive’ and Djed Asar which engages the backbone and core whereas palms of the arms are pressed along with the thumbs pushing up into the sternum.

This urgent of the arms 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 precise 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 carry us into the facility of our hearts  centre (stimulating love and compassion) the place sacred  transformation can happen.

To Do it

Slowly draw your arms collectively on the coronary heart centre as if to assemble your entire energies into  the second. Relaxation thumbs towards the sternum  and fingers reaching upwards. The arms are  pressed collectively firmly and evenly, lengthen your backbone upwards like a flower stem and  drop the chin barely with the intention to carry the backbone  into alignment. Taui promotes respect  for oneself and others.

It’s thought of a pure treatment for stress and nervousness and is beneficial for getting 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- that means on excessive in Hatha that is known as mountain posture.

Press the palms collectively and carry the arms up arms totally prolonged and create a bowl with the arms.

Lean again right into a again bend holding the arms over the ears. Maintain 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.

Concentrate on 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 steadiness.

To Do it

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

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

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 arms 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 known as Standing Nut in Afrikan Yoga is a dynamic stretch awakening the hamstrings and different muscle tissues in the back of the legs.

These muscle tissues get specific tight by means of sitting at a desk for lengthy intervals of time, driving for hours, taking part in soccer, boxing, operating and biking. They are going to want your consideration every day as it will ease again ache, scale back sciatica sort 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 with the ability to contact the ground with their arms nonetheless the main target is partaking the proper muscle tissues corresponding to those at the front and back of the legs and the entrance of the physique such because the abdominals.

Concentrate on lengthening by means of the backbone and intention 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 carry the arms 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 complete torso over the thighs, lean barely ahead on to the toes but preserve the toes flight and squarely on the bottom. Convey the hips over the ankles, carry 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 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 needed.

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 frequently and day by 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 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. Enable the left hip to drop. Stack the precise shin over the ankle and preserve the precise leg to a 90 levels angle. This may scale back of knee damage. Press the precise heel into the ground partaking the muscle tissues in the back of 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 vital 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 it’s quite a few advantages.

A Rising shoulder power, hamstring mobility, works the ankles and relieves pressure.

Stimulates the cardiovascular and lymphatic system.

To Do it

Begin out of your arms and knees after which increase the knees of the bottom. Place your toes again and behind the arms. Elevate the hip up and again whereas aiming to press the heels all the way down to the bottom at first resulting from 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 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 just isn’t 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 going through 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 may drastically enhance the again flexibility.

To do it.

Begin mendacity in your abdomen (Inclined place)

Place the arms near the chest and have your shoulders over the wrists. Convey 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 power.

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 more difficult  postures the requires core power. This one is for all the soldiers to develop their focus focus and presence. It is usually celebration of victory rising out of unhappiness, concern and doubt.

To do it

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 holding the neck impartial whereas gazing on the horizon. Maintain 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