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Dancing Sun - Overview
Beginner: This sequence will build confidence and improve flexibility in the tight muscles of the back, hamstrings and calves. Make sure your bent knees never over reach your ankle in any of the positions and really stretch your arms and lengthening your upper body in each pose. The heart opening breath body link will help develop strength in muscles we do not typically use. Be sure to keep your feet parallel to one another. On the inhale focus on the expansion in the chest. On the exhale focus on the contraction, your chin tucked in slightly to elongate your spine. Advanced: This is an inspiring practice that restores balance and energy to the body. Focus on lengthening all points of the body, like the rays of the sun stretching endlessly into space. Keep your chest open and spine aligned as you move through the poses. The breath body link is called heart opening link. Once you are comfortable opening and closing your arms with breath, begin to focus on your energy. When you inhale extend energy out from your core, releasing tension. When you exhale return your hands to heart's center with fresh energy. Feel revitalized and ready to begin the sequence.
Poses in this Sequence
Warrior I
Beginner: Begin with an awareness of your alignment. Your front knee should bend to be in line with your foot and go no further. This protects the knee from injury. Keep your hips and shoulders even. Is your back leg completely straight? Is your weight evenly distributed across both legs? You should feel all points of your foot pressing into the ground. Advanced: As an advanced practitioner, Warrior I is a strong and confident pose for you. Bring your focus to your tail bone, dropping it down and tucking it under as you lift your chest and shoulders up and back. Feel the energy from your core extend through the sides of your waist and straight up through your arms to your fingertips. Take your gaze up to the fingers, feeling the power of your focus.