Focus on extending the spine (axial extention). Notice the shape of the spine- the curves, the feeling on the front spine, back spine, the left and the right.
-Start with usual warm up and straight leg hip openers.
-Supta Baddha Konasana (the queens pose): about 15 minutes.
-Heart opener : long skinny trifolded blankies under upper back and legs elevated on bolsters: about 10 minutes.
-Sit facing the wall on blankets first we sat in virasana (on the knees) and stretched arms up the wall -- then we switched to cross legs with fingers walking up the wall.
-Lay on back with feet pressed on the wall and block under sacrum (setubandha/bridge pose).
-Savasana.
Namaste!!
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