As a yogi, steadiness poses can provide up an important problem, to check your self and progress your apply.
These poses will aid you strengthen your decrease physique and put together for some extra superior poses.
No props required.
1. Weight Distribution – Begin in desk high. Give attention to spreading the load by way of the fingertips and knuckles. Draw the low stomach in. With out compromising the backbone, lengthen the correct arm ahead. Bicep alongside the ear. Maintain pushing into the left fingertips. Set it down. Prolong the correct arm ahead. Prolong proper leg again. Maintain hip pointing down. Decrease. Then lengthen left leg again.
2. Warrior 3 – Tuck the toes and carry as much as downward canine. Step proper foot ahead to high of the mat. Toes hip width distance aside. Push into the toes and carry up. Lengthen the tailbone down. Draw naval in. Exhale to tilt ahead and attain arms again. Inhale to carry again up. Do a number of rounds. From right here, carry the left toes up and hinge ahead in Warrior 3. Maintain the interior rotation of left thigh, knee and toes pointing down. Arms at coronary heart, again at sides, or reaching ahead.
3. Standing Pigeon – Elevate the torso up. Staying on the correct leg. Cross the left ankle over the correct knee. Sink hips down. Bending into standing leg. Attain the chest ahead and tail down.
4. Flamingo Twist – Decrease the left foot. Deliver huge toes collectively and heels aside. Bend into each knees. Sink weight again into heels. Arms at coronary heart. Twisting the left elbow to the skin of the correct thigh. Lean onto the correct leg and decide the left toes up, maintaining knees collectively. Maintain for a pair breaths. Then step the left foot again to lunge, maintaining the twist.
5. Downward Canine Steadiness – Push up and again to downward canine. Come as much as the left fingertips. Then see should you can carry that hand up. To extend the problem, try to carry the correct leg as nicely, in a two legged canine. Decrease hand (and foot). Then change to proper hand (and perhaps left foot).
Repeat 2 by way of 5 on the opposite facet.
6. Pigeon Pose – Come to desk high. Slide the correct knee behind the correct wrist. Extending the left leg again. Maintain the hips stage. Fold down, to relaxation on stacked fists, forearms or straight to the ground. Maintain for five deep breaths. Let gravity do many of the give you the results you want. After about 10 breaths, carry up. Then repeat on the opposite facet.
7. Spinal Twist – Come down onto the again. Deliver the toes flat to the ground. Shift the hips to the correct. Drop the knees to the left. Push into the correct shoulder blade. Elevate the knees up and change to the opposite facet.
These 7 poses come from a 20 minute decrease physique steadiness class I shared not too long ago.
Kassandra
