This sequence appears to be like like your primary solar salutation. You aren’t saluting the Solar within the Journey of Ra, you’re Ra – on the Hero’s journey. The symbolic story of Ra, in brief, goes down into the underworld battling enemies of worry, ignorance and doubt and rising victoriously.

Taui

This can be a type of Mountain pose utilized in Hatha known as Har which means ‘On excessive’ and Djed Asar which engages the backbone and core whereas palms of the palms are pressed along with the thumbs pushing up into the sternum.

This urgent of the palms collectively is a gesture that’s timeless and common. Typically known as a prayer pose. The becoming a member of collectively of the palms brings collectively the connection  between the appropriate and left hemispheres of the mind and represents Smai unification. It’s used as a posture of composure, of assembling to 1’s coronary heart and the balancing of masculine and female energies, working  with the polarities of the physique.

Taui carry us into the facility of our hearts centre (stimulating love and compassion) the place sacred  transformation can happen.

To Do it

Slowly draw your palms collectively on the coronary heart centre as if to assemble your whole energies into the second. Relaxation thumbs in opposition to the sternum and fingers reaching upwards. The palms are pressed collectively firmly and evenly, lengthen your backbone upwards like a flower stem and drop the chin barely as a way to carry the backbone into alignment. Taui promotes respect for oneself and others.

It’s thought-about a pure treatment for stress and nervousness and is beneficial for coming into right into a meditative state.

Goal Areas: Chest. Shoulders. Higher Again. Triceps.

AMENTA – Standing again bend

For strengthening the core and backbone, enhancing vitality and vitality within the morning. Very helpful for lifting the backbone within the morning after an evening of sleep the place the backbone turns into shortened. Nice for spinal well being and help within the alleviation of backache. Prompts the core and helpful for entry into all types of exercises.

The right way to: 

Standing in Har- which means on excessive in Hatha that is known as mountain posture.

Press the palms collectively and carry the palms up arms totally prolonged and create a bowl with the palms.

Lean again right into a again bend holding the arms over the ears. Hold the core engaged and the toes sq. and firmly on the bottom whereas the hips stay over the ankles.

Bend solely so far as you’re snug minimise the arch and compression within the decrease.

Concentrate on the fingers that symbolises the petals of the lotus.

Maintain the posture 3-9 breaths.

Goal Areas: Backbone. Core. Shoulders. Intercostal muscular tissues

Travelling the sky

Works the shoulders, tones the triceps and creates focus and stability.

The right way to:

This isn’t a posture however a weeping motion that’s finished slowly and with precision.

From Amenta sweep the arms ahead and create a upward triangle with the palms.

Lengthen the arms and hold the elbows locked. Interact the trapezius muscular tissues/shoulder blades and really feel them open because the arms roll in direction of the ground and also you hinge on the waist bringing your palms down in direction of the ground, resting beside your toes or in your shins.

Goal Areas: Shoulders. Hips. Hamstrings

Standing Sky –  Hatha Uttanasana or ahead bend/fold.

Standing Sky additionally known as Standing Nut in Afrikan Yoga is a dynamic stretch awakening the hamstrings and different muscular tissues in the back of the legs.

These muscular tissues get specific tight by means of sitting at a desk for lengthy intervals of time, driving for hours, enjoying soccer, boxing, operating and biking. They are going to want your consideration every day as this may ease again ache, cut back sciatica sort signs and enhance your total spinal well being.

Standing Sky/Nut. Prevents accidents within the hips and Improves legs flexibility and subsequently mobility, relieves pressure within the backbone and neck. Calms the thoughts and nervous system and is definitely nurturing.

Most fear about having the ability to contact the ground with their palms nonetheless the main target is partaking the proper muscular tissues equivalent to those at the front and back of the legs and the entrance of the physique such because the abdominals.

Concentrate on lengthening by means of the backbone and purpose to truly make the backbone flat whereas lengthening within the glutes making the buttocks tall lifting in direction of the sky.

Nice as a pre-warm up for meditation or any sporting exercise and after a exercise or meditation.

Discover this stretch too strenuous or unable to carry the palms in direction of the ground bend your knees barely, it’s also possible to use a standing block or e-book to lean ahead on.

The right way to: 

From Amenta or Har lean ahead.

Deep breath in hinging on the hips, fold or bend all the torso over the thighs, lean barely ahead on to the toes but hold the toes flight and squarely on the bottom. Carry the hips over the ankles, carry the pinnacle in direction of the knees or let the pinnacle dangle, whereas lengthening by means of the again of the legs. Activate the quadriceps thigh muscular tissues barely pull the knees up but relaxed and purpose to pin them backwards.

Utilise your core to contract into the legs, purpose to make the backbone lengthy. Bend the knees solely when completely essential.

Goal Areas: Higher again. Decrease again. Hamstrings

Khonsu Crescent Moon – Deep low lunge – Hatha Anjeneyasana

The concept is to make a crescent moon form with the physique, the posture improves hip mobility and energy whereas relieving the tightness in hips and thighs. Strengthens each the back and front of the legs. Do that posture recurrently and day by day of you sit at a desk or drive for lengthy intervals. That is additionally nice for the cyclists and runners.

The right way to:

Go right into a ahead bend barely bend the knees and carry the left leg and convey the foot again and onto the ground. Push the heel again to the horizon whereas lengthening the leg backwards. In Hatha the foot rests whereas the only ii upwards. Enable the left hip to drop. Stack the appropriate shin over the ankle and hold the appropriate leg to a 90 levels angle. This may cut back of knee damage. Press the appropriate heel into the ground partaking the muscular tissues in the back of the legs. Raise the torso lengthening by means of the arms and bend barely backwards elevating the chin. Activate the core whereas drawing the navel in direction of the backbone.

Goal Areas: Legs. Hips. Core. Wrists

Nut The Sky- Hatha Adho Mukha Svanasana – Downward Dealing with Canine.

Probably the most generally recognised and used posture in yoga is a full physique stretch and strengthening posture.

Stretching the hamstrings and calves and backbone whereas opening the chest and shoulders. It really a favorite for males. As many male athletes study and revel in doing this posture for its quite a few advantages.

Rising shoulder energy, hamstring mobility, works the ankles and relieves pressure.

Stimulates the cardiovascular and lymphatic system.

The right way to: 

Begin out of your palms and knees after which elevate the knees of the bottom. Place your toes again and behind the palms. Raise the hip up and again whereas aiming to press the heels all the way down to the bottom at first as a consequence of your degree of flexibility you might discover this tough, okay to bend the knees so long as you press the heels into the ground whereas aiming to straighten the legs. Roll the shoulder blades in direction of one another and rotate the biceps inwards whereas dipping the chest in direction of the ground. Drop the pinnacle to take pressure away from the neck or you’ll be able to curl the pinnacle and stare upon your navel. Create a pyramid form with the physique and ensure your again will not be rounded.

Goal Areas: Shoulders. Higher again . Hamstrings. Hips. Wrist. Forearms

Wadjet Cobra

There’s a slight distinction to Afrikan cobra the place the thighs are decrease and even resting on the ground.

It’s not an upward dealing with canine.

This highly effective posture strengthens the again activating all of the muscular tissues and improves spinal well being.

Improves posture opens the chest and stretches the abdominals and hip flexors.

A stand-alone pose that can drastically enhance the again flexibility.

The right way to: 

Begin mendacity in your abdomen (Inclined place)

Place the palms near the chest and have your shoulders over the wrists. Carry your shoulders blades again and roll them downwards as you open your chest. You wish to have your neck prolonged and never tuck into the shoulders. Squeeze the glutes barely and roll the elbows inward and nearer to the physique. Raise the chin and focus in between the eyebrows.

3-9 deep breaths

Goal Areas: Again. Shoulders. Wrists. Forearms. Core

Heru Rising – plank Hatha Kumbhakasana

A quintessential posture for offering core energy and energy.

Enhances and will increase testosterone ranges, warmth and vitality. Aids in constructing stamina and endurance each bodily and mentally. Develops the proper posture and improves the prostate.

Heru Rising is the trail to arm balancing workout routines and more difficult  postures the requires core energy. This one is for all the soldiers to develop their focus focus and presence. It is usually celebration of victory rising out of unhappiness, worry and doubt.

The right way to;

Begin on all fours and carry the knees of the mat. Enable your shoulders to be evenly stacked over your wrists. Straighten the arms. Raise the pelvis barely and interact the core whereas the navel pulls again in direction of the backbone. Push the knees up and heels again in direction of the horizon, whereas lifting the pinnacle barely holding the neck impartial whereas gazing on the horizon. Hold pushing the ground away from you. Unfold the fingers to stabilize the physique. Keep away from the pelvis sagging and keep the thighs and core  muscular tissues engaged.

3-9 deep breaths

Goal Areas: Arms. Core. Chest. Shoulders. Legs.

Please view the youtube video –

Afrikan Yoga – What’s the distinction.

https://www.youtube.com/watch?v=Bq2BLNZCFYQ

The Journey of Ra

https://www.youtube.com/watch?v=k0F6bVlfVmw