Foundations
(Formerly "BEGINNING")
RELAXATION
1. Corpse/Shavasana 2. Standing Rest 3. Half Tortoise BREATHING 4. Butterfly Breathing 5. Lifting Elbows 6. Chest Expansion & Calf Exercise 7. Blowing & Retention 8. Coherent Breathing 9. Alternate Nostril FLOOR POSTURES 10. Torso Lift 11. Leg Lift 12. Cobra 13. Half Locust 14. Locust A 15. Locust B 16. Full Locust 17. Bow 18. Sit-up STANDING POSTURES 19. Half Moon Sidebend 20. Half Moon Backbend 21. Hands to Feet A 22. Twisting Triangle 23. Standing Separate Legs Head to Knee 24. Chair 1 25. Chair 2: On the Toes 26. Chair 3: Toestand 27. Warrior / Lunge BALANCING POSTURES 28. Simple Balance 29. Tree 30. Eagle 31. Standing Hand to Toe 32. Balancing Stick ARM BALANCING 33. Plank 34. Side Plank 35. Palmstand 36. Crow ACTIVE SITTING AND KNEELING 37. Rabbit 38. Stretching 39. Camel 40. Reversed Spinal Twist 41. Spinal Twist 42. Wind Removing, Seated 43. Wind Removing, Lying STRETCHING POSTURES 44. Standing Separate Legs Stretching 45. Separate Legs Stretching 46. Butterfly 47. Forehead to Knee POSTURES FOR SITTING 48. Firm 49. Easy SEQUENCES FOR PRACTICE Whole Foundations System (90–120 min) Complete Practice A (60 min) Complete Practice B (60 min) Complete Practice (45 min) Complete Practice (30 min) Complete Practice (15 min) Relaxation (30 min) High Energy (60 min) Spine Health (30 min) Balance (30 min) Breathing (15 min) |
the four foundationsINCLUDES
- This book contains the foundational building blocks for general physical health: relaxation, breathing, functional range of motion and balance. - Balance the body and calm the mind while making the joints and muscles mobile and strong. - 49 beginning postures and exercises - Detailed instructions and step-by-step photos for the setup and execution of each posture. - Explanations of the purpose, intention and benefits of each posture. - Male and female bodies in each posture. - 11 sequences for practice Foundations - BookFULLY REVISED 2ND EDITION
(Formerly "Beginning")
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