Hips, thighs lower back and legs

Take your time to learn the moves and enjoy the stretch.

So moving from last week’s finish position of SAMASTHITI which is a standing pose starting with the feet together and your hands by your side, start to move into EKAM.

EKAM

Inhale and bend deeply into the knees, drawing the hands to the side and above your head, looking to the hands as you place the palms together.

DVE

From position above, exhale as you straighten the legs and bend from the hips to place the hands on the ground if possible.

TRINI

Inhale as you look and raise your head forward, keeping your hands on the ground.

CATVARI

Exhale as you jump or step the feet back into a press-up position and gently lower your body to the ground.

PANCA

Inhale as you push into straight arms and extend into the lower back looking to the sky.

SAT

Exhale as you push back onto the soles of your feet, pushing your hips upwards into the air.

SAPTA

Inhale and step your right foot forward between your hands (really try to sink into the front leg and keep the sole of the back foot planted) drawing the hands to the side and above the head, looking to the hands as you place the palms together.

ASTAL

Exhale as you bend forward to drop the hands on the ground in line with the forward foot and step the right leg back into a press-up position. Lower the body gently to the ground.

NAVA

Inhale as you push into straight arms and extend into the lower back looking to the sky.

DASA

Exhale as you push back onto the soles of your feet, pushing your hips upwards into the air.

EKADASA

Inhale and step your left foot forward between your hands (really try to sink into the front leg and keep the sole of the back foot planted) drawing the hands to the side and above the head, looking to the hands as your place the palms together.

DVADASA

Exhale as you bend forward to drop the hands on the ground in line with the forward foot and step the left leg back into a press-up position. Lower the body gently to the ground.

TRAYODASA

Inhale as you push into straight arms and extend into the lower back looking to the sky.

CATURDASA

Exhale as you push back onto the soles of your feet, pushing your hips upwards into the air.

Repeat the process five times over and when you reach the final position of CATURDASA, hold this position for 4-5 slow inhales and exhales.

Piece weeks 1, 2 and 3 together and you should start to feel the body heat up and really stretch out.

For advice on a local class, just send enquiries to me and I’ll get you a Yoga Master to work out with.

Michael Langford

Golf Performance Ireland

Roe Park Resort.