chakravakasana and vyaghrasana
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Chakravakasana Demonstrated by Criss "Bear"
Rosenlof Yoga for Life1583 First AvenueNew York City, NY 10028Tel. (212) 472-YOGA (9642)
VyaghrasanaTiger PoseThis asana is included in a great "Cat"or Bidalasana Vinyasa.
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VyaghrasanaDemonstratedby J.C. Carter
Dragon Studios
Yoga
The Cat series is ideal for loosening and stretching of the spine andhips. Pregnant woman and sufferers of chronic back pain will find theCat series beneficial. During pregnancy, the three traditional posesof Cobra, Locust, and Bow cannot be performed. The stretchesoffered in this series are a good substitute for the three traditionals;or, as my students have discovered, the perfect warm up for thosethree challenging poses.
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From yourhands andknees exhaleand arch theback, tilting thehead down andlooking towardyour feet(Bidalasana).
Inhale, Look up,and reverse thearch of yourback lettingyour stomach
hang down likea cow thatneeds milking(Marjaryasana).
Repeat both stretches several times to loosen the back. Followingyour last cow, exhale to a neutral hands and knees position. Thenbring your right shoulder toward your right hip, and then your leftshoulder toward your left hip. Return to neutral and swing your hipsin a circle both directions
The weight of your body is being supported by your arms and legs,so your back is free for complete movement. See how many waysyou can move and stretch your spine. Return to neutral
Extend the rightfoot behind youand raise it upas high as it willgo(Vyaghrasana
I).
Bring the rightknee to theforehead(VyaghrasanaII).
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Extend the rightleg behindagain, but keepit at hip levelthis time(VyaghrasanaIII).
Stretch it to theright(VyaghrasanaIV).
Bring the legback behind,then stretch it tothe left(VyaghrasanaV).
Bring the legback behind,then raise theright hand andleft foottogether. Reachback and takehold of the footwith the handand stretch with
an arch of yourback (UtthithaDhanurasana).
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Bring the kneeto the foreheadagain(Vyaghrasana
VI), then returnto the neutralhands andknees pose.
Repeat theVyaghrasana(Tiger Pose)series with theleft leg. When
finished, Walkboth hands outin front of you,then push yourhips back andto the ground(Bidalasana II).
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