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HW: Day 18 Eyes Closed Vinyasa
Day 18 eyes closed vinyasa
Seated spinal twist left and right 3x each
Come to a seated position on the floor. We will keep our eyes closed. For tighter hips and hamstrings (or hips that sit unevenly on the floor), elevate the hips by sitting on a block or folded blanket or two. Cue students to establish a strong base by actively moving the sitting bones down into their support. Bring the right foot to rest next to the inner left thigh, OR cross it over the left thigh (right knee pointing at the sky).
On the inhale, move sitting bones down, as they lengthen the spine—Bring the right hand to the mat just below the shoulder. Students who find that bringing the hand to the floor causes rounding in the lower back can choose to add a block under the hand to create length in the spine. With the exhale, allow the torso to gently rotate to the right, drawing the right shoulder back and left shoulder forward, while keeping both hips strong and parallel (without shifting the left hip forward). The left hand comes around the front of the right shin and rests lightly there (without using the right shin as a leverage point to “crank” deeper into the pose). With each inhale, lengthen again, and with each exhale, allow the pose to deepen using the core (think micro-movements!). After 6 to 10 breaths, switch sides. Do each side 3 times.
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