Draw the blanket in between the knees then lower the torso onto the blanket. While sitting in a kneeling posture, bring your big toes together and open your knees wide. Place a rolled blanket or pillow on the floor. Supported Child’s Pose (SupportedBalasana) Take 5 breaths, and repeat 2 to 3 times.Ĩ. Keep the neck long and the shoulders drawing away from your ears. Rotate your thighs inward and firm your buttocks, while you gaze slightly forward. On the inhale, slowly lift your head, shoulders and legs. Resting on your belly, bring your forehead to the floor and interlace your hands behind your lower back. Finally, draw the space below your navel away from the floor and towards your lower back. Lengthen your lower back by drawing the tailbone toward your heels.Īs you press the forearms firmly onto the floor, relax your shoulders away from your ears, keep your chin parallel to the floor, and reach actively through your toes. Lower onto your belly and slide the forearms forward so your elbows align under the shoulders. Lift your gaze and take 5 breaths, then switch to the other side. Keep the shoulders relaxed and the shoulder blades drawing together on your back. Release the top of the foot to the floor, and slowly lift your chest and arms (arms frame the head). Returning to Downward-Facing Dog, step the right foot between your hands, the front knee over the heel. Slowly lower the back knee to the floor, gently stretching the thigh and groin. Draw your belly in and send your tailbone down. Take a deep inhale, and as you exhale, bend your knees and lift your arms and heart to the sky. Stand with both legs straight and turn your feet out at an angle (towards the corners of your mat). If you are feeling playful, you can flow back and forth with the breath by moving from Reverse Warrior into Side Angle. Lift the back arm over your head, palm facing down while keeping the shoulders relaxed. Keeping the same foot pattern as Reverse Warrior, release the top forearm and rest it on the front thigh. Extended Side Angle (Parsvakonasana), Modified Remember to relax the shoulders and keep the spine long.ģ. Inhale and exhale for 3 to 5 breaths as you feel your waist and side expand with each breath. On the inhale, begin to lift your top arm to the sky and rest your back arm on your leg. Step forward and spin your back heel down, arms open in line with your shoulders. Stay in this High Lunge Variation for 3 breaths. Keeping the shoulders relaxed, draw your hands behind your hips and interlace your fingers. Make sure your ankle is beneath your knee. From the Low Lunge, take a deep inhale, and lift your arms over your head for a High Crescent Lunge. High Lunge Variationįrom Downward-Facing Dog, step your right foot forward between your hands. Before you begin the sequence, salute the sun with three to five of your favorite Sun Salutations. It also includes a few simple postures to release tension in the shoulders and open across the chest. This yoga sequence is perfect for beginner to intermediate students to energize the body and lift your spirits.
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