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1. Relaxation &
Breathing – sitting cross-legged (5 mins) Eyes soft or closed.
2. Practice the
Ujjayi Breathing.. throaty ("darth vader") breath, but through the nose,
lengthening the breath with each inhale/exhale. Even counts - 5 counts
inhale, 5 exhale.. Work up to 10 counts each.
3. Extend the right
leg, left leg bent up to the sky for twisting (either cross left
leg over right, or place left foot next to the inside of right knee). (2
mins). (Vary from picture here. One leg
extends out to the front, other bent up).
4. Continue in the
Ujjayi breath. Breathing into the oblique muscles.
5. Release – Switch
sides.
6.
Lie down on your back, knees bent – arms along the sides of your body –
feel hip-width apart, and not too far from your buttocks. Slowly raise
hips into bridge pose. Hold 2 mins. Do
not allow the outer edges of feet to bear all weight. The weight should
be evenly distributed across each foot.
Slowly slide your
arms up along the floor, like you are making a snow angel… Until arms
are over your head on the floor next to your ears, and slowly lower
down, one vertebrae at a time.
7. Hug the knees
(couple of breaths) |
