USTRASANA SEQUENCE

Ustrasana is a great pose to open the chest,
enhancing lung capacity. Posture will improve and
this can also help with shoulder and neck discomfort.
The lower back will strengthen and the kidneys will
be energised.
This sequence is designed to prepare the body for
Ustrasana. Some of the limitations or challenges
in practising Ustrasana are a stiff lower back and
tightness in the front of the thighs.

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Trikonasana

Lengthen the waist, tilt
the pelvis forward.

Utkatasana twist

Open the spine, tilt the pelvis forward, internally rotate the thighs.

Anjaneyasana Variation

Open the front of the thighs, internally rotate the back leg, tilt the pelvis  forward, open the chest.

Virasana Twist

Internally rotate the thighs, tilt the pelvis forward, engage Moola bandha, open the chest, aim to twist with your exhalations, lengthen the spine with your inhalations.

Reclined Virasana Variation

Big toes together, knees apart, active legs, rotate the thighs internally, tilt the pelvis forward, open the chest, breathe.

Ustrasana

Rotate the thighs internally, tilt the pelvis forward,
strong legs, engage moola Bandha, lift the chest,
draw the shoulder blades towards each other.
Externally rotate the arms. Breathe.

Sackies Skallkos has been teaching Yoga for over 20 years. His yoga teaching is a strong, direct and pure vinyasa practice, based on the teachings of Pattabhi Jois and BKS Iyengar. Sackies has been involved in fitness for over forty years as professional athlete  and teacher. He is the founder of Yoga Republic, Cork. For more information visit his website

yogarepublic.com