Start in SUKASANA. Bring the attention to the breath. Do it again. Do it again. Everytime you notice that the mind has wandered, bring the attention back to the breath. Do it again. Again.
BREATHE. Deeply. Dirgha-Ujjayi if you dig it. Five minutes. Or more.
GENTLE RESTORATIVE CHEST OPENER on a folded blanket. Knees bent, soles of the feet on the floor. Knees fall together, feet apart. Five minutes. Ore more.
CHEST OPENER ON TWO BLOCKS. Legs in BADDHA KONASANA. Breathe. Breathe some more.
Table - cat/dog spine stretch.
Step one foot through. KNEE-DOWN LUNGE. Arms up. Drop arms down like you could reach the edges of the mat. Work the heart center forward, shoulders down. Breathe.
WIDE STANCE DOWNWARD FACING DOG. Floss the shoulders - drop the heart through. Moving toward 5-point pose.
Walk back to STANDING FOWARD FOLD - UTTANASANA.
SLOWLY roll up to stand.
TADASNA. Raise arms for FULL UPWARD SALUTE.
STANDING YOGA MUDRA ARMS with or without a strap. Shimmy and floss the shoulders. Repeat at least two times. Three for good measure. Breathe, breathe, breathe.
Standing. Release the neck with a positional therapy move: bring one arm over the head, droping the inside of the elbow onto the head and leaning the head toward the raised arms. Repeat on the other side.
SAVASANA. Relax. Let go.
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