Note: Hold each pose for 30 seconds.
Spinal Balance
Knell on mat. Place hands under shoulders, tucking knees under hips. Keep arms straight, aligning head with spine so your back is flat. Place tops of feet flat on floor. Raise right arm parallel to floor, with bicep next to ear. Hold arm straight. Raise right arm parallel to floor, hold. Repeat with opposite leg and arm.
Table Position
From Spinal Balance, return hands to mat directly under shoulders, tucking knees under hips. Keep arms straight, aligning head with spine so your back is flat. Tops of feet are flat on floor. Hold this Position, keeping back straight and flat.
Cat Pose
From Table Position, slowly round your back up toward the sky. Breathe out though your nose, returning to Table Position. Repeat.
Abdominal Work
Lie on your back on the mat. Bend knees so feet are flat on floor. Place hands behind head. Exhale and lift upper body, bringing ribs toward hips. Inhale and release upper body back toward floor. Remember to keep elbows wide and support your head.
Bridge
From ending position of Abdominal Work, rest arms at sides with feet still on floor. Lift hips and raise chest toward chin. Clasp hands together. Continue to lift hips while keeping shoulders and head on floor.
Final Relaxation
Return to Bridge start position. Rest arms at sides, extend legs, let feet roll open in resting state. Inhale into your feet, relax ankles. Inhale into your legs, relax knees. Inhale into your hips, relax spine. Breathe into your shoulders, relax neck. Breathe into your face, your jaw and forehead. Relax. Breathe at your own pace.
You so need to check out this video with Valetina Petrova She is definitely not a beginner, but definitely an inspiration!
She has a retreat going on now and another coming up in March of 2010. Click her name and visit her site for more details!
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