Salute to the Gods and Goddesses

Birabhadrasana – (8 count series/ 2 sets)

Start with toes and heels touching facing the mirror.

Count 1: Bring arms toward the mirror overhead, palms and fingers flat together, arms behind the ears. Simultaneously step the right foot forward 4 to 5 feet toward the mirror. Land with the right leg in a Iunge position, forming a 90-degree angle, come up on the toes of the left foot, lift left heel off the floor and press it forward. Left leg straight, knee locked, thigh engaged and left hip muscle contracted.

Count 2: Form solid lunge, drop head, bring arms back further and create a full backward bend in the spine. Bring upper body to upright position, straighten right leg without changing distance, pivot on the feet and face the back of the room.

Count 3: Bend the left knee until leg is at a 90-degree angle. Come up on toes of the right foot, heel off the floor and forward.

Count 4: Form solid lunge, drop head, sweep arms back and do another full backward bend in the spine. Bring upper body to upright position; step the right foot to join the left simultaneously pivoting to the right to face the left side of the room.

Count 5: Bring arms toward the mirror overhead, palms and fingers flat together, arms behind the ears. Simultaneously step the right foot forward 4 to 5 feet toward the left side of room. Land with the right leg in a lunge position, forming a 90-degree angle, come up on the toes of the left foot, lift left heel off the floor and press it forward. Left leg straight, knee locked, thigh engaged and left hip muscle contracted.

Count 6: Form solid lunge, drop head, bring arms back further and create a full backward bend in the spine. Bring upper body to upright position, straighten right leg without changing distance, pivot on the feet and face the right side of room.

Count 7: Bend the left knee until leg is at a 90-degree angle. Come up on toes of the right foot, heel off the floor and forward.

Count 8: Form solid lunge, drop head, sweep arms back and do another full backward bend in the spine. Bring upper body to upright position and continue to face right side of room.

Count 8: As left foot stays in place, drop right knee down with a three-inch gap between left heel and right knee, top surface of back foot flat on the floor. Simultaneously tuck chin into chest, bring forehead to left knee and tops of fingers to floor in front of foot, hands still in prayer position, elbows locked.

Count 7: Bring arms, head and upper body to upright position. Drop head, bring arms back, do a full backward bend in the spine while pressing hips forward.

Count 6: Return right foot to flat position; stand up on both legs, keeping same distance between feet. Pivot on both feet to face left side of room. As left foot stays in place, drop right knee down with a three-inch gap between left heel and right knee, top surface of back foot flat on the floor. Simultaneously tuck chin into chest, bring forehead to left knee and tops of fingers to floor in front of foot, hands still in prayer position, elbows locked.

Count 5: Bring arms, head and upper body to upright position. Drop head, bring arms back, do a full backward bend in the spine while pressing hips forward.

Count 4: Return left foot flat to floor. Bring right foot to join left and pivot to face back of room. Step right foot forward three feet, bend right knee and drop left knee to land three-inches from right heel, top surface of left foot flat on floor. Simultaneously tuck chin into chest, bring forehead to left knee and tops of fingers to floor in front of foot, hands still in prayer position, elbows
locked.

Count 3: Bring arms, head and upper body to upright position. Drop head, bring arms back, do a full backward bend in the spine while pressing hips forward. Return left foot to flat position; stand up on both legs, keeping same distance between feet. Pivot on feet to face front of room.

Count 2: As left foot stays in place, drop right knee down with a three-inch gap between left heel and right knee, top surface of back foot flat on the floor. Simultaneously tuck chin into chest, bring forehead to left knee and tops of fingers to floor in front of foot, hands still in prayer position, elbows locked.

Count 1: Bring arms, head and upper body to upright position. Drop head, bring arms back, do a full backward bend in the spine while pressing hips forward. Return left foot to flat position; stand up on both legs, keeping same distance between feet. Pivot on feet to face front of room. Return to standing position with arms by side.

Repeat series.