![]() Squeeze your glutes and core, and press your heels into the ground to drive your hips up toward the ceiling until you form a diagonal line from knees to hips to chest.Think of your shoulders being "glued" to the floor to help keep your spine neutral. Your feet should be close enough to your hips that if you reach one hand at a time toward each heel, you can just touch it with your fingertips. Lie on your back with your arms resting by your sides, knees bent and feet flat on the ground hip-width apart.Return to starting position and repeat four times.Imagine you’re drawing your shoulder blades together behind you to open up your chest. Engage your quads and abs and continue to breathe deeply as you bend backward. As you exhale, push your hips forward towards the front of your mat.Be mindful to breathe into your entire rib cage and maintain the sensation of lifting and extending your spine and not dumping into your lower back. Take a deep inhale and as you exhale, begin to lift your chin to look up and back, then very slowly, start to bend backward as far as you can.Place your hands on both yoga blocks behind you.Lengthen your spine by slightly tucking your tailbone down towards the ground and lifting your sternum and crown of your head towards the ceiling.Keep your knees hip-width (about two fists) apart. Begin kneeling on your knees (you can place a folded blanket or towel underneath them if they are feeling sensitive) at the front of your yoga mat in front of two yoga blocks. ![]()
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