Sasangasana (Rabbit Pose) to Half Headstand

image

Sasangasana (rabbit pose) to half headstand

  1. Ardha uttanasana
  2. Jump or step backward
  3. Chaturanga dandasana
  4. Urdhva mukha svanasana
  5. Adho muka svanasana
  6. Turunkan kedua lutut di lantai, duduk di atas tumit, di luar sitbone
  7. Pegang kedua tumit dengan kedua tangan (grab the heels, genggam tumit)
  8. 4 jari di dalam, jempol di mata kaki
  9. Scoop tailbone in (tuck your tailbone in), scoop your body (bungkukkan tubuh)/ scoop your spine forward
  10. Ubun-ubun kepala berada di atas matras (crown of the head / top of your head on the floor or mat)
  11. Walk your knees to your head/ dekatkan lutut ke kepala (bagi yang belum fleksibel karena targetnya kepala harus menyentuh lutut, tetapi setidaknya harus sedekat mungkin dengan lutut)
  12. Opposite action, tekan lutut ke lantai, angkat sitbone ke atas/ lift your hips as high as you can! / straighten your knees or legs/ lift your butt up. Keep breathing. Stay here for 3 (or 5) breaths. And on the 3rd breath, knees down.
  13. Next option, satukan jari-jari tangan di depan kepala (interlock your fingers on the floor)
  14. Walk your feet slowly towards your head (langkahkan kaki mendekati kepala)
  15. Luruskan punggung
  16. Stay here/ tetap di sini
  17. Next option, angkat satu kaki bergantian ke atas. Stay here/ tetap di sini
  18. Atau next option, angkat kedua kaki ke atas/ lift both of the legs up to sirsasana (headstand)
  19. Turunkan kedua kaki perlahan ke matras
  20. Tekuk lutut
  21. And child pose (wajib, bisa extended child pose/ utthita balasana atau tidak)

Leave a comment

Filed under yoga

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s