Combined postures link several movement qualities.
Thunder pose
Sit on the heels with the hands in the lap.
Link the hands behind the back and extend the arms.
While breathing in, lift the chest and curve the spine backwards.
While breathing out, slowly bend the upper body forwards, keeping the spine curved. Continue until the forehead rests on the ground. Stretch the arms backwards and up.
Hold the pose for a short while. Breathe freely.
While breathing in, tuck the chin against the hollow of the throat. Roll the spine gradually up again.
When the body has reached the vertical position, breathe out and continue the movement by leaning slightly backwards.
Put the fingers or palms on the ground behind the feet for support.
While breathing in, lift the chest slightly and pull the shoulder blades together. Tuck the chin towards the hollow of the throat or carefully tilt the head backwards.
While breathing out, move the upper body forwards until the forehead rests on the ground. At the same time, stretch the arms forwards. Hold the pose for a short while. Breathe freely.
While breathing in, tuck the chin against the hollow of the throat. Gradually roll up the spine to return to the starting pose.
Place the hands in the lap and rest. Move in a slow, flowing manner, accompanied by deep breath and preferably with your eyes closed.
Thunder pose
Sun salutation
surya namaskar Stand with the legs together. Place the palms together in front of the chest, fingers pointing up. While breathing out, lower the arms in front of the body. Lock thumbs.
While breathing in, lift the arms and stretch them above the head. Arch the body backwards. While breathing out, bend forwards until the hands touch the feet or ankles, and the head touches the knees (if possible). While breathing in, take a long step backwards with the right foot. Curve the head and the upper body as in the cobra pose. While breathing out, move the left foot backwards and place it next to the right foot. Lift the hips so that the bottom points upwards. Pull the head and chest towards the knees. Lower the heels to the ground. u With empty lungs, hold the breath for several seconds. Bend the elbows and lower the body until the knees, chest and forehead touch the ground. The bottom remains slightly lifted. While breathing in, straighten the arms and press away from the ground so as to lift the chest and shoulders. Curve the head and upper body backwards as in the high cobra pose. While breathing out, lift the hips to the same pose as in point 6. While breathing in, step forwards with the right leg so that the foot is between the hands.
Lower the hips towards the ground, keeping a slight curve in the back. Lift the head and upper body as in the cobra pose. While breathing out, bring the left foot forwards to join the right foot. Drop the head to the knees (if possible). While breathing in, roll the body upwards with the chin against the hollow of the throat. Let the hands slide along the legs.
Stretch the arms above the head and arch the upper body backwards. While breathing out, put the palms together in front of the chest, fingers up. Repeat the postures by starting with the opposite leg.
RE When one round is finished, go directly on to the next, but start with the opposite leg.
Breathe deeply in and out throughout the sequence except for the short time when the breath is held. The breathing should be strong and coordinated with the movements.
When all parts have been mastered, this exercise may be done faster and repeated several times.
Lie down and rest for 2-3 minutes on the back after every 10 rounds or so.
Sun salutation
surya namaskar