A Journey Into Yin Yoga

225

Mountain Pose Series (Tadasana)

4 a. Start with your arms crossed

over your abdomen.

4 b. Inhale and pull your arms

away from each other, with your

hands shoulder height. Give

the shoulder blades a gentle

squeeze at the end of the move-

ment.

4 c. Exhale and reverse the move-

ment, this time crossing the oppo-

site arm on top. Then repeat the

movement two more times, alter-

nating the cross of the arms each

time. At the end of the third cycle,

return to mountain pose with arms

by your sides.

5 d. Exhale and slowly re-

turn the arms to mountain

pose. Repeat the move-

ment two more times.

5 c. Inhale and, while

keeping the fingers inter-

laced, straighten the arms

back toward the sky.

5 b. Exhale and, keeping

the fingers interlaced,

bring the hands behind

the neck, allowing the el-

bows to flare out.

5 a. Inhale and slowly sweep

the arms overhead, interlac-

ing the fingers and turning

the palms facing up.

6 d. Exhale and slowly return

the arms down to mountain

pose. Repeat the movement

two more times, alternating

the cross of the arms each

time.

6 c. Inhale, interlace the

fingers, and stretch the

arms toward the sky.

6 b. Exhale and bring op-

posite hands to opposite

shoulder blades, with the

elbows facing upward.

6 a. Inhale and slowly

sweep the arms overhead,

interlacing the fingers and

turning the palms facing

up.

(continued)