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KTM YOGA PRACTICE GUIDE

Sun Salutation A (Surya Namaskara)

Mountain (Tadasana) Feettogetherortwofistsdistanceapartpointingat12 o’clock. Grounddownthroughfourcornersoffeetpullinginnerarchesup. Knees,hipsandshoulderssquaretothefront. Armsoverheadandpalmsfacingeachother. Shouldersbladespulledback. Gaze(Drishti)upwardstowardsthethumbs.

Forward Fold (Uttanasana) Feettogetherortwofistsdistanceapartpointingat12 o’clock. Pressyourchestdowntowardsthefrontofyourthighs. Foreheadaimingforshins,nosetoknee. Palmsasclosetothefloorasiscomfortablealongsidetheoutsideofyourfeet. Gaze(Drishti)istothetipofyournose.

Modifications:bendkneesandplacehandsonshinsorlowerdown

Halfway Lift (Ardha Uttanasana) Feettogetherortwofistsdistanceapartpointingat12 o’clock. Chestliftedhalfwaywithaflatspine. Shoulderbladespulledtogether. Neckinlinewithspine-seatingbonespushingbackandcrownoftheheadreachingforward.

Handsonshinsorhangingdirectlybelowshoulders. Gaze(Drishti)tothematafewinchesinfrontofyourtoes.

Modifications:placehandsonthighs

High Plank (Dandasana) Feethipwidthapart,pressurethroughtheballsofthefeet.Heelsdrivingbacktoengagequadricepswhichstraightenstheknee.

Hipsareneitherdroopingdownorstickingup.Straightlinefromheelstothecrownofyourhead.

Pelvicfloor(Mula Bandha)andabdominalmuscles(Uddiyana Bandha)areengagedtomaintainastraightbody.

Shouldersstackedoverelbowsandwrists. Handschestwidthapart. Armsstraight,microbendinelbows,slightlydrawnintobody.Wristsextended,fingersspreadwide,pressurethroughpalmsandknuckles,especiallyindexfingers.

Headinlinewithspine. Gaze(Drishti)justinfrontofyourhands.

Modifications:dropkneestothemat

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Low Plank (Chantauranga Dandasana) Feethipwidthapart,pressurethroughtheballsofthefeet.Heelsdrivingbacktoengagequadriceps.

Hipsareneitherdroopingdownorstickingup.Straightlinefromheelstothecrownofyourhead.

Pelvicfloor(Mula Bandha)andabdominalmusclesbelowyournavel(Uddiyana Bandha)areengagedtomaintainastraightbody.

Elbowsoverwristat90degrees,inlinewithshouldersanddrawnintobody. Wristsextended,fingersspreadwide,pressurethroughthepalmsandknuckles,especiallyindexfingers.

Gaze(Drishti)justinfrontofyourhands.

Modifications:lowerchesttothematfrommodificationinhighplank

Upward Facing Dog (Urdhva Muka Svanasana) Presstopsoffeetandpalmsdownintothemat. Feethipwidthapart. Handsshoulderwidthapart,fingersspreadwide,pressurethroughthepalmsandknuckles,especiallyindexfingers.

Armsstraightanddrawnintoyoursidenearyourwaist. Shoulderssquaretothefrontstackedoveryourelbowsandwristsinoneverticalline.

Drawshouldersdownfromears. Chestslightlyinfrontofhands.Engagequadricepsbyliftingkneecaps,glutes(buttock)byturningheelsinandabdominalsbypullingnavelintospine.Thishelpstoliftthefrontofthighsoffyourmat.

Gaze(Drishti)isupwardsasfarasiscomfortable.

Modifications:hipsdownonthemat,raisingchestupandforward

Downward Facing Dog (Adho Mukha Svanasana) Feethipwidthapartpointingat12o’clock. Takeweightintotheheelsandengagequadriceps(shiftsweightoffwrists). TailbonesliftedupwardstoformaninvertedV. Handsshoulderwidthapartjustinfrontoftheshoulders,groundingdownfromtheforearmsthroughtothepalmsandknucklesespeciallytheindexfingers.

Screwthehandsoutwards,toexternallyrotatetheshoulders. Headbetweenupperarmsbringingearsinlinewithbiceps. Gaze(Drishti)backwardstowardsnavel.

Modifications:slightbendintheknees,blockunderhandsorfoldedtowelunderwrists

Mountain (Tadasana) Feetcanbetogetherortwofistsdistanceapartpointingat12 o’clock. Grounddownthroughfourcornersoffeetpullinginnerarchesup. Knees,hipsandshoulderssquaretothefront. Armsoverheadandpalmsfacingeachothereithertogetherorapart. Shouldersbladespulledback. Gaze(Drishti)upwardstothumbs.