Drug store shampoo for curly hair

This week we have been working with the Dragon sequence. It’s a flowing sequence which includes balances. Unlike some sun salutations, which can be quite frantic, this is a calming and balancing sequence. And what is fantastic about it, is that you can build upon the basic sequence to make it more complicated and part of your home practice. I will talk a little bit more about this later on.

It’s not clear where the name, “Dragon“ sequence comes from. But in your Warrior III /aeroplane balance, you may choose to dynamically move the arms up and down, replicating a dragon flapping its wings; and your extended leg is said to represent the tail of the dragon. You don’t need to roar though! But you may build up some internal fire, which will help to boost your immune system, speed up your metabolism, and give you an energy boost to set you up for the week/weekend.

I explain the sequence below. Enjoy your home practice this week.

Faye x

 


Tadasana/ Mountain pose

(BOTH FEET CONNECTED TO THE FLOOR)

Our sequence starts in Tadasana. So you can either have your feet together or slightly apart, to give you a little bit more balance. Ensure your feet feel grounded and connected to the floor. Feel your legs strong, tuck in your tummy, (naval in and up), shine your heart forwards, soften your shoulders and you can either have your hands by your sides or in prayer position in front of your heart. Take a few breaths here.

 


Extended Tadasana or Backbend

(BOTH FEET GROUNDED)

Inhale as you raise both arms above your head. Feel the spine lengthening and elongating. Keep stretching nice and tall. Tuck your tummy in. If your back feels strong enough take a backbend push the hips forwards and out. Do not backbend if you have any lower back issues. Breathe here for a few breaths.

 


One Legged Balance or Tree Pose

(RIGHT LEG LIFT)

From extended Tadasana/backbend bring your hands back to prayer position and as you do so bring your weight into the left foot and raise your right knee ahead of you into a one legged balance. Make sure the standing leg feels strong, tuck your tummy in and feel the core strong, be as tall as you can be. Focus on something ahead of you that doesn’t move and place all your attention on that space. Take a few breaths here.

 


Dragon balance / aeroplane / Warrior III

(RIGHT LEG EXTENDS BACK)

Maintain the weight in your left leg, (balance on your left leg). Slowly lower your hands from prayer position (anjali mudra) to you sides, start to lean forwards with a lovely straight spine and extend the right leg behind you into aeroplane/dragons pose. Your arms can stay beside you or extend a little outwards to help to balance you. Feel the spine long and extended. Keep your core strong. Feel long from the crown of the head to the toes. Take a few breaths here.

 


Invincible Warrior

(RIGHT LEG EXTENDS BACK, HEEL UP)

From your balance lift the chest and lightly place you’re right foot behind you into a long lunge, invincible warrior. Keep the right heel lifted and the hips facing forwards. As you take a big breath in raise both arms above your head. Bend your left leg and keep your right leg straight. Push into the right heel to lengthen the right leg. Make sure as you bend your left knee that the knee is over the ankle, not the toes. Tuck the tummy in, soften your shoulders and take a few breaths here.

 


Downward Facing Dog

(BOTH FEET GROUNDED)

From invincible warrior, bend the left knee deeply and ground both hands onto the floor. Step the left leg back to a downward facing dog. Squeeze your heels to the floor. Push your chest towards your thighs, and push the hands deep into the floor. Check the fingers and toes are aligned. Check you can’t see your heels and if you can try and hide them so that you get an even stretch along the back of your legs. Breathe here.

 


Split Downward Facing Dog

(RAISE RIGHT LEG UP)

From downward facing dog raise your right leg and split your dog into three legged dog. Remember to place equal weight in both hands and keep squeezing your left heel to the floor. Breathe here. Then take a breath in and as you exhale take the right foot between both hands and ground the foot strongly into the floor. Breathe in as you rise up to: invincible warrior on the right side.

 


Invincible Warrior Right Side

(LEFT LEG EXTENDS BACK, HEEL UP)

We are now essentially reversing the practice.

From your split downward dog place the right foot between the hands and rise up to invincible warrior. Keep the left heel lifted and the hips facing forwards. As you take a big breath in raise both arms above your head. Bend your right leg and keep your left leg straight. Push into the left heel to lengthen the left leg. Make sure if you bend your right knee that the knee is over the ankle, not the toes. Tuck the tummy in, soften your shoulders. If you feel a little wobbly check your feet are as wide as your hips and push both feet equally into the ground. Take a few breaths here.

 


Dragon balance/ Aeroplane

(LEFT LEG EXTENDS BACK)

Maintain the weight in your right leg. Arms by your sides, shoulder soft. Start to lean forwards with a lovely straight spine and extend the left leg behind you into aeroplane/dragons pose. Your arms can stay beside you or extend a little outwards to help to balance you. Feel the spine long and extended. Keep your core strong. Feel long from the crown of the head to the toes. Take a few breaths here.

 


One Legged Balance or Tree pose

(LEFT LEG LIFT)

From Dragon Balance/aeroplane bring your hands back to prayer position and as you do so bring your weight into the right foot and raise your left knee ahead of you into a one legged balance. Make sure the standing leg feels strong, tuck your tummy in and feel the core strong, be as tall as you can be. Focus on something ahead of you that doesn’t move and place all your attention on that space. Take a few breaths here.

 


Extended Tadasana/Backbend

From your balance ground your left foot, your hands into prayer position, then extend your arms up, draw the naval in and stretch tall. Add a backbend if that suits you. Breathe.

 


Tadasana/ Mountain pose

(BOTH FEET CONNECTED TO THE FLOOR)

Our first half sequence finishes in Tadasana. So release your backbend and bring your back to an upright position, one vertebrae stacked one on top of the other. Return your hands by your sides or in prayer position in front of your heart. Take a few breaths here. Stand tall and straight.

 


Dragon Sequence on the other side

Repeat the whole sequence above leading with the left leg now, so the left leg is raised first and after Downward facing dog the left left splits and steps through.

Repeat as many time as you like.

To make this sequence tougher you can also add a vinyasa after the downward facing dog; so move to plank, chataranga pressup, upward facing dog and back to downward facing dog. You can also add any other postures your body needs. Be imaginative!

Let us know what you add to your dragon sequence!

Posted 12 March 2018