Morning yoga flow9/8/2023 ![]() Knees can be together for a low back stretch, or apart, allowing your torso to sink between the thighs. Child’s PoseĪfter you release back to center, place your hands underneath your shoulders, and press your hips over your heels for Child’s Pose. Be sure to maintain weight in the fingertips on both sides, so as to engage a barrier that will prevent you from going too deep. As you inhale, lift your chest, and as you exhale, lower the right shoulder and look over the left shoulder. Take your hands off of your mat, and prop up onto your finger tips. Step your feet back to plank pose, and lower down to your belly. Chair Poseīring your feet all the way together, and bend your knees sitting into Chair Pose. On an inhale rise up to standing, and walk forward to the front of your mat. Flat BackĪs you inhale, bring your fingertips to your shins, and lengthen your spine away from your hips. Walk your hands to your feet and land in a forward fold, with your head, neck, and arms relaxed. Plank PoseĪs you inhale, shift your shoulders forward over your wrists coming into plank pose. Make sure your fingers are spread wide, and your inner hand is rooting into the ground. Reach your hips up and back until you come into Downward Dog. Tuck your toes under, and lift your knees off of the ground. Sync up your movements with your breathe, as you move any stickiness through the spine. As you breathe out, round your spine, like a hissing cat, pulling your belly away from the floor. On an inhale, drop your belly and lift your gaze, stretching the throat and the eyes. Move through a few rounds of Cat-Cow stretches. Roll over your knees, coming to a table top position. On an inhale circle your arms overhead, and as you exhale, join your palms together in front of your heart. Make sure that your shoulders are relaxed. Take three breaths here, with the eyes closed. ![]() Without pulling, let the arm get heavy, and breathe into the left side of the neck. Roll your head to the right shoulder, and place your right arm over the left ear, draping it over the head. Feel free to elevate your hips by placing a block, pillow, or blanket under your seat. Neck Stretchįind a comfortable seated position. ![]() Slowly release your hands and roll your hips back to the ground. Lift your hips up until they are in line with your knees, and breathe up into your chest. Slide your shoulders together, and interlace your fingers under your back. Press into the feet to lift your hips off of the ground. Let go, and place both feet flat on the ground, under the knees, about hips distance apart. Release your foot from the strap and pull both knees into your chest, tightly. After you finish the right side, switch and place your left foot in the strap and repeat. If you would like you can take the leg out to either side, to continue stretching the hamstrings. Extend your right leg straight up into the air, with one hand on each side of the strap. Your left foot can be places flat on your mat, or you can extend the leg straight. Repeat five times, and then switch sides and repeat. Take an inhale to prepare, and on an exhale, lift your elbows up to your knees. You should be in Eagle Pose on your back. If you can take this a little deeper, wrap your forearms all the way up. If your shoulders are tight, than grab hold of your shoulder blades. Supine EagleĬome back to center, and cross your right leg over your left, hooking your right toes behind your left calf, if accessible. Relax into this pose, breathing in and out through the nose. Use your left arm to pull the right knee over to the left, taking your twist a little deeper. Open your right arm out to your side, with the palm facing up. Straighten your left leg out onto the ground. ![]() Straight Leg Twistīring both knees back to center, and this time keep just your right knee into your chest. Keep both shoulders flat on the ground, and bring your gaze over your left shoulder for a supine twist. Keep your knees together and allow both knees to fall over to the right. Open your arms out by your sides in a “T” shape. Slowly pull your knees into your chest, and wrap your arms around your legs. Take two to five more breaths just like this. Take a deep breath in, hold it, and then exhale fully through the mouth. Start by lying on your back, with your feet together and your knees apart. I use what I can to go deeper, feel more, and take pause in my practice. ![]() On Sunday morning, I finally have time to indulge in a sweet, slow stretch. ![]()
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