![]() If you experience pain or dizziness during this practice, stop and allow yourself to return to your natural breathing pattern.īenefits: This breathing practice is one of the six kriyas practiced in hatha yoga. Skull Shining Breath (Kapalabhati):Ĭontraindications: This practice should be avoided by anyone with high/low blood pressure, heart disease or during pregnancy. Let your hands rest by your sides as you enjoy this gentle inversion for 1-2 minutes. Lift your hips and place a block (at any height) underneath your sacrum, releasing down and adjusting as needed. Step by Step: Start in constructive rest and walk your feet towards your body so that you can graze the back of your heels with your fingers. With the support of the block, you get all of these benefits while allowing yourself to release tension in your back muscles. Supported Bridge Pose (Setu Bandha Sarvāṅgāsana)īenefits: This relaxing version of bridge pose is the perfect way to open your heart, chest and shoulders. Want more? Follow up or replace with pigeon pose. You can stay here or hug your left knee towards your chest for a deeper stretch. ![]() Keep your right foot flexed to protect your knee. Hug your right knee toward your chest and then cross the right ankle over the left knee. Step by Step: Start in constructive rest pose, lying on your back with your knees bent and the soles of the feet on the floor, hip-width distance apart. Tip: It may feel good to take a few cat-cows and hip circles at this point in the yoga sequence before transitioning to postures lying on your back.īenefits: This posture is a great way to release tension and improve circulation in the hips while stimulating the pelvis and lower body, which may have been inactive during the cold winter months. Your hands can rest alongside your body, on blocks, you can hold on to opposite elbows. Once you find your edge, release your torso and face the crown of your head toward the floor. Keep your spine elongated as you fold forward towards your thighs, bringing your gaze towards the floor. ![]() Step by Step: Starting from tadasana, lift your arms overhead. A great counter pose to follow-up twists and also a wonderful way to remind yourself to let go. Standing Forward Bend (Uttanasana)īenefits: Stretches the back of the body, including the hamstrings and calves and provides a release through the spine and back. I like to practice the non-revolved version first and then add in the twist after to really feel the difference. Want to add more twists to the yoga sequence? Try following up your revolved lunge with a revolved triangle or revolved half-moon. Note: For a gentler version of this posture, take a low lunge by bringing your back knee down onto your mat. As you inhale, sink deeper as you exhale, grow taller. Guide your shoulder blades back and down, and draw your lower ribs in and up to engage your core. Ensure that your knees do not move past your big toes. Keep your spine long and your head in a neutral position. Step by Step: Starting from tadasana, bend your knees and sit your hips back, bringing your thighs towards parallel with the floor. Repeat on the opposite side.īenefits: Ignite your core, improve your balance, and strengthen your back and legs with this heat-generating posture. Notice if you are hunching forward, and work to elongate through your spine. Inhale to lengthen through the spine and exhale to bend towards the right, letting your hips naturally move towards the left. Step by Step: From tadasana, lift your arms overhead and hold on to your left wrist with your right hand. ![]() This pose also counteracts long hours of sitting, which can be strenuous on the neck, and supports better posture through elongation of your spine. ![]() Standing Side Bend (Parsva Tadasana)īenefits: This is a beneficial pose for opening up through the chest, rib cage, and shoulders it creates space in the lungs so that you can take in those fresh breaths of spring air. Sun Salutation (Surya Namaskar)īenefits: This sequence is a wonderful way to honor the longer days of sunlight ahead while warming your body, lubricating your joints, and preparing yourself physically and mentally for the rest of your yoga practice.Ĭheck out this post for step-by-step sun salutation instructions. Here is some more information about this exercise to help guide your practice. It may feel a little strange initially, but this can be a very liberating exercise for your body. Step-by-Step: Starting from mountain pose, bounce up and down with your knees, shake out your limbs gently, and then allow your body to move in a way that feels intuitive to you for a few minutes. Benefits: This is a great exercise to open up the fascia and release stress and tension, while allowing prana to move through your body. ![]()
0 Comments
Leave a Reply. |
Details
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |