![]() Pull your shoulders back and broaden through your collarbones.ĭ. Press the tops of your toes into the mat, keep your legs strong, and relax your glutes.Ĭ. Inhale as you roll forward over your toes onto the tops of your feet.ī. Urdhva Mukha Svanasana (Upward-Facing Dog Pose)Ī. Continue lowering until your elbows make a right angle, then pause.Ĭ. Bend your elbows as you slowly lower your entire body toward the ground.ī. Exhale and hug your elbows tight to your body. Chaturanga Dandasana (Four-Limbed Staff Pose)Ī. Gaze down and slightly forward, keeping the back of your neck long.Į. Adjust so that your shoulders are directly over your wrists and your feet are hip-distance apart.ĭ. Exhale and step your feet back into the top of a push-up.ī. Lengthen the front of your torso as you arch evenly along the entire spine length. Straighten your elbows, then lift your front torso away from your thighs.Ĭ. ![]() Inhale and push your fingertips down into the floor (or rest on your shins if your hamstrings areī. ![]() Ardha Uttanasana (Half Standing Forward Bend)Ī. Bend your knees if you feel pressure on your lower back and support your hands on blocks if they don’t reach the floor. Release your neck so that your head hangs heavily from your upper spine.Ĭ. Exhale and release your arms in front of your body as you hinge at the hips to fold forward.ī. Bring your palms together, drop your head back, and gaze up at your thumbs. Inhale and sweep your arms overhead in wide arcs.ī. ![]() Release your arms down alongside your torso, palms turned out, shoulders relaxed. Stand with your feet slightly apart and parallel to each other.ī. ![]()
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