Explain 4 postures
Pigeon, Warrior 2, Wheel, Headstand
How to get in to the pose:
Pigeon: begin in downward facing dog. Bring the feet together. Then lift the right leg into the air, and sweep it forward so that the right knee meets the right ankle, and both hips point forward. Try to bring the shin to be parallel to the front edge of the mat. Fold forward and rest your forehead on your forearms. Repeat on the left.
Warrior 2: Begin in tadasana. Bend the knees, and step the right leg back so your feet are about 4 feet apart. Turn the right leg out 90. Bend the right knee to 90raise the arms out to the side so they are parallel to the floor. Gaze over your right fingertips.
Wheel: Begin lying on your back. Bend your knees so your ankles come to meet your buttocks. Place the palms by your head, with your fingertips facing your shoulders. Push into your palms and feet, and lift your hips and trunk. Place your crown on the ground, then push all the way up until your elbows are straight.
Headstand: Begin on your hands and knees. Place your forearms on the ground at shoulder width apart. Clasp your hands together. Place your head in your palms, with your crown on the floor. Straighten the knees, and walk the feet into your body. Then lift the feet from the floor, bend the knees into the chest, and straighten the legs into the air.
While holding the pose
Pigeon: Be careful not to collapse into your hip on the bent leg side. Keep the hips square. The bent knee is pointing straight out from the hip, and the back leg is extended straight back from the hip. Breathe deeply and relax further into the pose.
Warrior 2: Keep the bent leg at 90Keep the back leg straight and active. Do not lean the trunk forward. Keep the arms strong and engaged.
Wheel: Do not let your knees or elbows splay out to the side. Keep your arms and legs engaged, gaze looking between your hands.
Headstand: keep the legs engaged, and the feet relaxed. Push your forearms into the ground, and do not slouch into your shoulders. You should not feel tension in your neck. Make sure the crown of the head is on the floor.
How to come out the pose
Pigeon: Push your palms into the ground and lift up your torso. Then bring your front leg back to meet your back leg in downward facing dog.
Warrior 2: Lift the back heel off the ground and turn the foot so your hips are square. Windmill your hands down to the sides of your front foot. Step it back to meet the other foot in plank. Do a chaturanga, and return to downward facing dog.
Wheel: Return your hips to the ground. Then turn your head to gaze toward the ceiling, and place the back of the head on the ground. Next roll one vertebrae at a time. Finally, release the hands.
Headstand: Bend the knees. Return the feet to the ground. Lift the head and straighten the arms in front of you. Sit on your heels with your knees out wide. Come into child’s pose.