Latest posts by Erica (see all)
- 4 Yoga Poses To Stretch Your Hip Flexors - November 28, 2016
- Essential Yoga Poses for Beginners-Lesson Plans Beginner Level - September 24, 2016
- Lesson Plans: Body Appreciation - February 9, 2016
Come to all fours. Place your hands beneath your shoulders and bring your knees the width of your hips. Draw your right knee in and place it behind your right wrist. Bring your right foot to the front of your left knee. Extend your left leg, reaching the foot toward the back of your mat.
Place your finger tips near your hips and curl your left toes under. Then, press your left foot back, and lift your inner left thigh toward the sky to internally rotate the femur.
Keep the toes curled and hug both thighs into the pelvis, leveling the left and right frontal hip points with one another. Lift up through your torso and chest. Stay for a few breaths to keep the pelvis lifting up as you stretch the left leg back. Now, press the fingers or hands down, lower your pelvis to the floor, grounding weight through both thighs. Point the toes of your left foot.
If your right hip is high off the floor, place a neatly folded blanket, block or bolster beneath it.
Continue to lift the sides of your chest and draw your chest and head back. Avoid straining the neck.
Continue to lengthen and release the left leg to the floor, keep the pelvis even. Feel for the energy of the pelvis rising up toward the heart, release any excess tensions down toward the earth.