Resting the whole body into the floor, softening the back body and melting the weight into the support below. Legs can be crossed, soles of feet together, bent knees or extend through the legs. Use ujayi breath to assist with the expansion into the chest. Allow the shoulders to sink toward the floor, and the support to passively open deeply into the chest and upper back. Place two blocks of equal height (this can be done with a stack of blankets and a book if you don’t have any blocks), one along the spine and one to support your head. Rest on your back in savasana before coming into the next pose. Breathe into the back of the heart space and stay for at least 3 minutes before swapping to the other side. Allow the back to round as you curl forward, rest the head onto the knee, or a block. ![]() Take the right knee over the left so the knees are stacked on top on one another (if this is too strong for the hips, extend the left leg out straight). Rest in child's pose to release the spine. As you lift up, feel the tailbone drawing down and a lengthening into the front of the spine, draw the centre of the chest upward and breathe deeply into the ribs in all directions. Press into the bolster to lift the hips off the heels. Sit on the heels to begin and place your hands on a bolster behind you. This is not a yin pose - only hold for about 5-8 breaths. Take a stretch in downward facing dog before coming into the next pose. Stay here for 10 deep breaths then swap to the other side. Keep the left hand on the floor, or wrap it behind. Then walk the hands over to the left and take the right hand under the left arm, resting the right shoulder and ear to the floor. Walk the hands out in front for the first 5 breaths, lengthening both sides of the torso. Take a wide knee child's pose position - knees wide with big toes touching. Rest on the belly before coming back into a child’s pose for 1 minute. Not sagging into the shoulders, allow a gentle active lift of the front spine and the chest. Laying down on the belly, place the elbows underneath the shoulders and the forearms parallel (if this is too strong into the sacrum and lower back, take the elbows further forward or lie on the belly with the head resting on the hands). Use this pose to let go of any unnecessary holding of tension in the body and mind, breathe it out. Focus on the expansion of the breath into the front, side and back ribs. Walk the hands forward and draw the chest toward the floor, allow the forehead to rest on the floor or a block. ![]() Rest in child's pose.Ĭome into table top position, knees directly under the hips. Stay for another minute before releasing and swap sides. With each breath feel an opening of the ribs and chest toward the right as you breathe deeply into the right side ribs. ![]() Then take the right hand and reach up toward the ceiling, taking the hand over towards the left. Try to find even balance between the sit bones (sit on a blanket if the hips feel very uneven). Stay for three minutes.īend the right leg and place the right foot beside the left knee, the left foot alongside the body. ![]() Focus the breath into the back of the heart space, expanding between the shoulder blades on each in breath. Come into a seated position with the soles of the feet touching and round through the back to bring the head toward the feet.
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