by Yoga Self-Practice |
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Bending Mountain Pose: In mountain position, feet below the hips, arms up with micro-bend, hands in flexion
Lift out of the hips & find a little bit of flexion to the right (bending towards right leg)
Work on the movement of the spine. Push into the feet. Keep belly button pulled in
To come to centre, push into both feet & draw belly button in. Change sides
Go up & over to the left while pushing into right foot. Stretch into right side of the body
Pushing through both feet come to centre, releasing back down into mountain pose & breathing
Reach arms up, micro-bend elbows, tailbone under, belly in, lift up & over
Donβt let the head fall back, keeping the back of the neck long & eyes forward
Breathe into the chest. Push into the feet, pull your belly button in & go back to neutral. Breathe
Tree Pose: Plant weight on left foot, micro-bend left knee. Place heel & sole of right foot onto shin
Arms come out to shoulder height, palms to ceiling, opening through the shoulders
Create your opposition β as you push your left foot into the floor, lengthen the crown of the head towards the ceiling
Push your right heel & left shin bone against one another. Try not to let your butt stick out
Keep the spine nice & long, belly button in, chest high, open the shoulders. Eyes forward β breathe
Downward Facing Dog: Starting in a semi-plank position with hands a little wider than shoulder width
Keep your feet hip-distance apart, a little bend in the knees
Keeping the bend in your knees, lift your hips towards the ceiling, coming into an upside-down V
Head down β look between the ankles. Bend the knees even more if you feel the spine is rounding
Keep the length into the spine & back of the neck long
Push your feet down into the floor, feeling your hips lift
Spread your fingers wide β pushing the floor forward
Bring your body weight forward, place the knees down on the floor with control
Yoga Self-Practice