The Flying core salutations of Yoga are a dynamic sequence of steps that help you to tone your arms and legs. This sequence also helps to improve your metabolism.
You start doing this sequence from a standing position. Inhale, and as you exhale, bend forward from your knees. Join your palms and take them as close as possible to your feet.
Place your palms on the mat in front of your feet and bend your knees to lift your heels and lock your knees into your armpits. Stiffen the muscles of your arms and rest your shins on your upper arms. Push up your back, and lift your feet off the floor. Your knees rest against your armpits.
Jump back and land your feet as far away behind you as you can. Your torso is now straight so also are your legs. Bend your arms from the elbows to lower your chest to the mat. Pause at this step, where you are in the Sun Salutation pose.
Lift your shoulders up, by straightening your arms. Thrust your chest out and open up your heart. Inhale, and as you exhale, lift your hips up to make them the highest point in your posture. Lower your head in between your arms, as in the Down dog pose.
Inhale and lift your right leg up and align the angle of this upraised right leg with that of your back and arms. Inhale, and as you exhale, lower your right leg to bring it in between your arms. Lift your right leg up again and bring it down. Repeat this movement for a few times, using your left leg instead of your right.
After doing this movement for a few times. Bring the leg you have lifted below your chest. Rest your chest for a moment on your thigh and then lift your chest up. Make your torso erect and lift your arms above your head. Exhale as you lower your arms and then inhale as you lift them up again. Repeat this movement a few times.
This robust sequence of steps will help you develop strong arms and shoulders.
Sources:
Core Salutations Torch Calories in Less Time
http://sadieyoga.com/core-salutations/
http://newsletter.sadieyoga.com/003-cc-core-salutations/
http://www.youtube.com/watch?v=hzGHlvbJNLM
http://yogademo.com/sun-salutations-core
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