Yoga 1 Project
Mountain II - Melissa Mason
Warrior 1
- From mountain, step back into short stance
- Align the front and back heels
- Square hips to the front (short side) of the mat
- Ground the back foot firmly
- Bend the front knee, bringing knee over ankle
- Sweep arms up to sky.
Warrior 2
- From Warrior 1, turn hips and shoulders toward long edge of mat
- Adjusting the back heel to the farthest point away from the front of mat
- Bring arms to shoulder height, reach out both ways
- Relax shoulders down, align ribs over hips
- As we sink hips, maintain spinal alignment
Reverse Warrior
- From Warrior 2, turn front palm up, lift into lateral flexion
- Take our back hand to our back leg for support
- Keep hips squared to long edge of mat, maintain Warrior 2 leg position
- Lift front arm, creating a line from wrist to shoulder to hip
Triangle
- From Reverse Warrior, come back into Warrior 2
- Reach forward and outward with front hand over front leg
- Tilt hips towards back heel and lower our hand to avoid the knee
- Revolve torso and lengthen back and sides through rib cage
- Imagine the back pressed against a wall
Extended Side Angle
- From Triangle, circle back up to Warrior 2
- From Warrior 2, place our forward forearm on forward thigh
- Extend our top arm towards the sky
- Relax our shoulders away from ears
- Reach our forward hand inside foot, extend the top arm over the ear
- Sink the hips down while pressing the hips forward
Pyramid
- From Extended Side Angle, swing up to Warrior 2
- Step up with back foot into a shorter stance, square hips to the short edge (front) of mat
- Walk hands down front leg, hinging at hips
- Straighten front foot, focusing on keeping hips squared
- Extend back as if the nose was to travel toward inside shin
- Bring hands to the floor
Balancing Half Moon
- Shift weight into front foot, keeping the knee soft
- Raise back leg to height of hips
- Push back through our heels
- Place fingertips on the floor under shoulders
- Turn hips and chest out to the side, revolving torso lifting rib cage toward the sky
Standing Straddle Splits
- From Balancing Half Moon, stand up in Mountain
- Step back into wide stance, arms lifted up to shoulder height
- Exhale while hinging at the hips and bringing hands to the floor
- Keep the spine long and the hips in line with the knees
- Reach our chests towards the floor or back through our legs
- Press into the feet to keep pressure on both sides of each foot
Repeat
Repeat the sequence on the opposite side of body.