Latest posts by Erica (see all)
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- Lesson Plans: Body Appreciation - February 9, 2016
- Keep yourself upright and kneel keeping your legs slightly apart. Keep your shoulders and head bent backwards.
- Bring your hands behind you and press at the back of your pelvis with a slight force.
- Inhale deeply and bow your head, tucking your chin into your sternum. Lean your shoulders back. While doing this, try and keep your hips in place.
- Keep your shoulder blades firm and lift your chest as high as you can. Now gradually release your head and let it tilt back.
- Bring both your hands in front of you in the Anjali mudra.
- Now slowly place your hands on the floor and bring your forehead to the floor as well.
- Take a deep breath and raise your hands, arching them backwards. Move your hips forward so that you can counterbalance this move.
- Allow your upper thighs to be perpendicular to the floor and drop back. Touch your ankles with your hands and if you can, grab your heels.
- Rest the back of your head on the soles of your feet.
- Open the front of your groin as much as possible and lift your pelvis. Now lengthen your upper spine and lower your forearms. Draw in your elbows towards each other.
- Extend your neck and place your forehead on the floor.
- Inhale deeply. Now softly exhale and press both your forearms and your shin to the floor. Hold the pose for about 30 seconds and keep breathing normally.
- Exhale and expand your chest. Now release your grip on your heels and slowly come back to the kneeling position.