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Transforming Fear to Joy

3-Minute Standing Sequence #3: HASTA PADANGUSTHASANA

YOGA ACTIONS:  2-directional stretch of the entire spine

1.  INHALE breath up to crown

2.  EXHALE breath down and out tailbone

Instructions:

1) Repeat the YOGA ACTIONS for 5-10 breaths in each of the three variations of Chair Hasta Padangusthasana I, II, and III.

2) After each variation, INHALE and stand up straight.  Rest arms alongside body. 

3) During each variation, maintain your awareness on the breath action, and notice your inner experience.

CHAIR HASTA PADANGUSTHASANA I: 

  1. Place chair close to wall, INHALE & rest Left heel on chair back.  If hamstrings are too tight, then rest heel on chair seat or blocks on chair seat as your capacity allows.
  2. INHALE and lift arms overhead.                  5-10 Bs ea
  3. Fold forward at Left front hip crease & reach fingers toward wall.         5-10 Bs ea
  4. Repeat with other leg

CHAIR HASTA PADANGUSTHASANA II: 

1) Stand with Right side body facing wall.

2) INHALE and place heel on chair back or chair seat.

3) EXHALE and rotate rib cage to the Left.

4) INHALE and lift Left arm overhead.

5) On next EXHALE, slide Right hand & arm down inner R leg toward wall.  Extend L fingers toward wall as you side bend into the R hip crease. 5-10 Bs ea

6) INHALE to come upright; EXH leg to floor.

7) Repeat with other leg.

CHAIR HASTA PADANGUSTHASANA III: 

1) Stand facing the chair, INHALE & rest Left heel on chair back.  If hamstrings are too tight, then rest heel on chair seat or on blocks on chair seat as your capacity allows.

2) INHALE and lift arms overhead.  EXHALE and twist rib cage and arms to Right.  Right hand on outside of L leg and L hand extends to centre of room.    5-10 Bs ea

3) If Left shoulder is too tight, then keep L elbow bent and place L hand on sacrum or R hip.

4) INHALE torso to neutral; EXH leg to floor.

5) Repeat with other leg.

Author: Helen Maupin

Author: Helen Maupin

Helen is passionate about transforming fear into love — from her, for her, for all. She expresses her commitment to transformation through writing poetry, self-awareness and yoga books, co-designing organizations into adaptive enterprises and deepening her daily meditation and yoga practices.

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