![]() For greater comfort and support, you may wish to place a folded towel or blanket below the left knee. ![]() Supported half kneeling gentle twist Focus: Thoracic spine and hip mobilityįrom a high kneeling position step right foot forward toward front edge of mat. Hold at the top of the movement for 3-5 breaths before slowly lowering to starting position and repeat once again. On an inhale breath gently and lift glutes off of the floor, guiding pelvis toward ceiling. Relax arms alongside the body with palms down and allow back of head to rest comfortable on the mat. To maintain alignment in the lower body, you may wish to place a block between the inner thighs. Feet should be positioned close enough to the body that fingertips can lightly graze the back of the heels. Lie on back with knees bent and feet flat on the floor, positioned hip-width distance apart. Bridge pose Focus: Hip mobility and core stability Inhale once again, shifting weight forward to return to an all fours position, repeating the sequence of movements for a total of 5 breaths. As you exhale, gently round spine drawing chin toward chest, then shift hips back toward heels. As you inhale, soften belly toward floor, gently arching the back while tilting tailbone and chin toward ceiling. Cat-cow variation Focus: Thoracic spine mobilityīegin in a hands and knees position with wrists below shoulders and knees below hips. For those seeking to establish a personal practice at home, consider exploring a few foundational yoga poses, including the following postures that focus on establishing and maintaining stability and mobility throughout the body. With the multitude of research-supported benefits of yoga-from improved flexibility and balance to reduced stress and improved mood-it’s not surprising so many people are eager to roll out their mats and experience a physical yoga practice for the first time.
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