![]() Turn closing gap betw side waist and thigh, then bend forward w/hands then w/hands grasped behind using SPG action in straight leg, may use imaginary 3rd leg ![]() Sit on block with one leg in marichiasana and one leg in virasana, use hands pressing knee to lift side body up, then hold big toe take shin parallel to floor and take outer hip forward, then hold foot with both handsĪnd then take leg straight then take chin up like UPEPįeet apart, walk hands back and bring chest to thighs Then extend legs, up leg shin perpendicular to floor then extend it while tractioning tadasana leg Turn the waist in marichiasana 3, then imagine each side of torso has a leg to bend over (imaginary 3rd leg), when spinal muscles spread horizontally, abdomen does as wellįirst not holding foot, see what part of spine is not movingĪbdomen like water settling, lift ribs, lumbar spine rests on floor Meditate on the inner space betw skin and fleshĭraw abdomen up & back sitting in dandasana inhaling in stages from perineum to samana to upana to chest (raise chin when breath gets to chest), then repeat as you go forward holding big toes, repeat in full pose, see effect on spinal muscles Sole of foot to thigh, bend forward over bent leg, the between legs, transition spine closer to straight leg, then classic holding foot (using block), roll thigh forward w/SI prob but pelvic head still comes forward in classic pose, sides elongate evenly as possible Then take heels and buttocks onto blocks (same level ideally) or bolster and hold back side of blocks Then hold feet, use arms, chin to move thoracic forward, see what part of the spine is not moving In the middle of doing, stop doing and see where you are Legs apart, soften back skin, support head on block(s) or bolster, back muscles fan out and move forward, hands forward not holding feet, let the torso rest on the thighs Then repeat walking hands back behind feet keeping length in side body, sit bones forward and armpits back, torso and thighs come closer to one another Then turn and face wall, place upper back into wall in uttanasana, thoracic away or into wall depending on what type of back you have, spread spinal muscles, hand to elbow ![]() Spread spinal muscles laterally, use viloma like breath from perineum to upana vayu to samana vayu to chest to bring abdomen down and spread spinal muscles horizontallyīuttocks to wall, legs slanted, feet apart, top knees back w/o taking top shin back, buttock skin to heels, release back skin Press palms on top thigh fingers toward toes, then take arms into urdhva baddha guliasana keeping thighs and knees soft Patricia in Durango 7/25/13 Day 5 Forward bends ![]()
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