With your middle and index fingers grab onto your big toes and create a tight grip.Bend your knees if you need to as you fold forward. Draw your belly in and forward at your hips. ![]() Make sure that your feet are hips width distance with your toes pointing forward. For a more restorative version, you can bend your knees and reach for opposite elbows. Standing Forward FoldĪ great pose for opening up your hamstrings and lengthening your spine, Standing Forward Fold can be practiced by grabbing the big toes for a deeper stretch. Modification: If you’re wrists are bothering you while doing this, roll up your mat under your hands to create an angle and take pressure off of them. Keep your arms straight as you breathe and move.As you exhale, draw your belly in and look toward your belly button.On your inhale, arch your back and look up, lifting your chin away from your chest.Spread your fingers wide on the mat and keep your knees hips width distance apart.Check that your hands are under your shoulders and your knees are under your hips.Begin in a tabletop position on your hands and knees at the center of your mat.This movement is typically done at the beginning of practice and helps to warm up your spine. Modification: Place a bolster underneath your upper torso to give yourself more space and support.Ĭat/Cow are two movements linked with your inhale and your exhale. Close your eyes and slow down your breath.Sink your hips down toward your heels and feel your side body long.Soften your shoulders away from your ears and bend your elbows.Relax your head, hands, and elbows on the mat. ![]() Walk your hands forward until your forehead and arms rest on your mat.
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