Bird Of Paradise Peak Pose Lesson Plan
Lesson Plan Date:
Lesson Plan Duration:
Mar 22 2020
90
clear: both| Time | Image | Pose | Description |
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 | Base | Sit with legs extended. Feet together. Palms behind buttocks. Fingers facing backwards. Arms hold 20% of torso weight. The other 80% of torso weight is taken by back and core muscles (feel spine growing taller). Gaze straight ahead (or close eyes). Alternatives: Arms overhead. Sanskrit: Prarambhik Sthiti Benefits: Strengthens back muscles. Stretches shoulders, chest. Video: https://www.youtube.com/embed/HzQU4lQUnwA Modifications: Sit on a folded blanket to lift pelvis. Back against a wall. Precautions : Any lower back injury. | |
 | Half Butterfly | Sit in Base position (legs extended). Bend right knee and lower it to the side. Lift right ankle onto left thigh. Place right palm on right knee. Using right hand move right knee up to your chest and down. Repeat for several rounds. Switch legs. Sanskrit: Ardha Titali Asana Benefits: Improve leg circulation. Loosens hips. Video: https://www.youtube.com/embed/ThxGPtWUQlY | |
 | Hip Rotation | Sit with legs extended. Place left leg on right thigh. Grip left ankle with right hand and left knee with left hand. Using left hand rotate left knee clockwise, making a large a circle (10 rounds). With each rotation make the circle a little bigger. Repeat anticlockwise. Switch legs. Sanskrit: Shorni Chakra Benefits: Improve leg circulation. Loosens hips. Video: https://www.youtube.com/embed/ThxGPtWUQlY | |
 | Butterfly | Sit with legs outstretched. Bend knees. Bring soles of feet together. Keep heels close to body. Relax inner thighs. Clasp feet with both hands. Gently bounce knees up and down, using elbows as levers to press legs down. Sanskrit: Baddha Konasana Benefits: Awakens tired legs. Opens hips. Video: https://www.youtube.com/embed/Bv6IJBehD6U Modifications: Folded blanket under buttocks. Blocks below knees (stretch inner thighs). Clasp ankles, shins or toes. Place back against wall. Precautions : Groin or knee injury. | |
 | Easy Forward Fold I | Cross legs. Place hands in front of you on the mat. Bend forward to elongate the spine. Lower shoulders. Straighten back. Gaze ahead. Hold. Sanskrit: Sukhasana Benefits: Maintains knee, ankle mobility. Improves posture. Video: https://www.youtube.com/embed/QjvYiRcUBhE Modifications: Fold as close to the mat as possible with arms extended. Precautions : Knee, leg or spine injury. Sciatica. | |
 | Easy Forward Fold II | From sitting stack right knee on top of left. Feet in the same place on either side. Fold forward by reaching arms in front of and resting head near knees. Keep rooting sitting bones into earth as hips soften into body. Switch sides. Sanskrit: Sukhasana Benefits: Stretches ankles, hips, thighs, shoulders, triceps, chest. Video: https://www.youtube.com/embed/7RW3f9i98os Modifications: Folded blanket (lift sitting bones). Rest arms on bolster or block. Precautions : Shoulder injury. | |
 | Easy Forward Fold III | Cross your legs. Balance on the centre of your sitting bones, positioning the pelvis so that the sacrum moves in and the abdomen lifts in and up. Place hands in front of you on the mat. Bend forward to elongate the spine. Rest forehead on the mat. Alternatives: Hero. Perfect. Lotus. Sanskrit: Sukhasana Benefits: Flexibility in hips and spine. Engages core. Video: https://www.youtube.com/embed/DWxvM7N6cnk Modifications: Rest forehead on stacked fists. Precautions : Knee injury. | |
 | Butterfly Twist | Sit with legs outstretched. Bend knees. Bring soles of feet together. Keep heels close to body. Relax inner thighs. Twist to right. Hold. Repeat on left. Alternatives: Butterfly. Sanskrit: Baddha Konasana Benefits: Improve digestion. Detox. Flexible spinal muscles. Reduce back pain. Video: https://www.youtube.com/embed/Bv6IJBehD6U Modifications: Folded blanket under buttocks Precautions : Groin or knee injury. | |
 | Cradle Baby | Sit with legs crossed. Keep left leg crossed. Hold right foot with both hands. Draw right shin into chest and cradle knee in elbow of right arm. Gently rock back and forth as if cradling a baby. Sanskrit: Utthita Hindolasana Benefits: Hip opener. Stretches hams and calves. Video: https://www.youtube.com/embed/mUISBECd7W0 Modifications: A) Cradle Baby with a straight leg. B) Seated Knee Rotations (hold thigh and rotate your knee). Precautions : Hip injury. | |
 | Half Lord Of The Fishes I | Sit with legs straight. Raise right knee. Place right foot on outside of left leg. Bend left leg. Place left foot outside of right hip. Place right arm behind. Raise left arm. Hook elbow behind knee. Twist to right. Ground sitting bones into floor. Lengthen through spine. Twist on each exhale. Repeat on other side. Sanskrit: Ardha Matsyendrasana Matsyendrasana Benefits: Stretches shoulders, hips, neck, spine. Sciatica. Video: https://www.youtube.com/embed/8nIVfIo8sXA?rel=0 Modifications: Back to wall. Twist on a chair. Precautions : Back or spine injury. | |
 | Half Lord Of The Fishes IV | Sit with legs straight. Raise right knee. Place right foot on outside of left leg. Bend left leg. Place left foot outside of right hip. Place right arm behind. Raise left arm. Hook elbow behind knee. Twist to right. Ground sitting bones into floor. Lengthen through spine. Twist on each exhale. Repeat on other side. Alternatives: Easy. Hero. Half Lotus. Sanskrit: Ardha Matsyendrasana Benefits: Stretches shoulders, hips, neck, spine. Sciatica. Video: https://www.youtube.com/embed/OMGUMuUbK4Q Modifications: Twist on a chair. Precautions : Back or spine injury. | |
 | Head to Knee A | Sit with legs outstretched (Staff). Inhale. Bend right knee and place right foot close to perineum. Exhale. Let right knee move out to side (right foot now rests against inside of left thigh). Flex left foot and press top of thigh down. Inhale. Lengthen spine. Exhale. Turn spine to face left leg and fold forward from hips. Keep spine long, chest open and shoulders drawn down. Repeat on other side. Sanskrit: Janu Shirsasana A Benefits: Stretches hips, back of body and groins. Video: https://www.youtube.com/embed/lsIdGvs5n9M Modifications: Blanket under buttocks. Use a strap. Precautions : Back or knee injury. | |
 | Half Bound Lotus Forward Fold | Sit with legs extended. Bend left knee. To bring leg into Half Lotus, hold left foot in close to navel. Let left knee move forward. Bring outer ankle to top of right thigh. Twist torso to left. Rotate left shoulder inward. Reach left forearm behind waist to grasp toes of left foot with fingers of left hand. Create length in your spine. Fold upper body forward from hips, bringing chest toward right thigh and clasping right foot with right hand. Clasp big toe of left foot with thumb and forefinger of left hand. Hold. Switch sides. Sanskrit: Ardha Baddha Padma Paschimottanasana Benefits: Engages core. Stretches inner thighs, groins, knees. Video: https://www.youtube.com/embed/axmOxrPVGdM Modifications: Belt around outstretched foot of bent knee. Half bound lotus with no forward bend. Precautions : Groin or knee injury. | |
 | Straddle | Sit with legs extended. Spread legs wide. Back straight. Knees and toes point up. Press legs and sitting bones down to raise spine. Place hands between legs. Walk hands forward. Fold down from hips. Hold. Alternatives: Mill churning pose. Sanskrit: Upavishta Konasana Benefits: Stretches legs. Strengthens spine. Video: https://www.youtube.com/embed/xT5Cfzw4Jqw?rel=0 Modifications: Sit on folded blanket. Seated straddle with one leg extended. Seated straddle side stretch. Seated straddle against wall. Seated straddle with a partner. Seated straddle yoga seal. | |
 | End Of Sequence | ||
 | Mountain | Stand with feet hip-width apart. Tuck chin in. Legs slightly bent. Shoulders back and down. Sanskrit: Tadasana Benefits: Improves posture and concentration. Strengthens legs. Engages core. Strengthens your thighs, knees, and ankles. Firms your abdomen and buttocks. Relieves sciatica. Reduces flat feet. Video: https://www.youtube.com/embed/nwiyZSmfpWY?rel=0 Modifications: A) Palms together in prayer mudra behind the back. B) Hands raised over your head. C) Eyes closed. D) Samashthiti (feet together). E) Feet hip-distance apart. F) Rock gently back and forth and side to side. G) Block between the thighs. H) Palms together in front of the chest in prayer mudra. I) Interlace fingers and extend arms straight in front of you (shoulder stretch). Precautions : Avoid locking the knees out (allow your knees to soften). | |
 | Uddiyana Bandha | Stand with feet slightly apart. Inhale deeply through nose. Exhale quickly and forcibly through nose. Contract abdominal muscles fully to push as much air as possible out of lungs. Relax abdominals. Repeat. Benefits: Strengthens core muscles. Video: https://www.youtube.com/embed/l2R0dkzkbzE Modifications: Press palms against tops of thighs. Precautions : Hernia. High blood pressure. Heart disease. Menstruation. Pregnancy. | |
 | Mountain Arms Parallel | Feet hip width apart. Tuck chin in. Legs slightly bent. Shoulders back and down. Raise arms level with shoulders. Sanskrit: Tadasana Benefits: Improves posture. Strengthens legs and arms. Engages core. Video: https://www.youtube.com/embed/nwiyZSmfpWY?rel=0 Modifications: A) Palms together in prayer mudra behind the back. B) Hands raised over your head. C) Eyes closed. D) Samashthiti (feet together). E) Feet hip-distance apart. F) Rock gently back and forth and side to side. G) Block between the thighs. H) Palms together in front of the chest in prayer mudra. I) Interlace fingers and extend arms straight in front of you (shoulder stretch). Precautions : Pregnant. | |
 | Mountain Arms Raised I | Feet hip width apart. Tuck chin in. Legs slightly bent. Shoulders back and down. Raise arms overhead. Sanskrit: Tadasana Benefits: Improves posture. Strengthens legs and arms. Engages core. Video: https://www.youtube.com/embed/nwiyZSmfpWY?rel=0 Modifications: A) Standing twist. B) Standing arms overhead. C) Standing arms overhead with palms together. D) Samashthiti (feet together). Precautions : Pregnant. | |
 | Mountain Lock | Stand with feet together. Interlock fingers behind back. Straighten arms and lower shoulders. Bring shoulder blades together. Gaze up. Feel chest opening. Hold. Benefits: Deepens breath. Stimulates thyroid gland. Opens chest. Improves posture. Modifications: A) Palms together in prayer mudra behind the back. B) Hands raised over your head. C) Eyes closed. D) Samashthiti (feet together). E) Feet hip-distance apart. F) Rock gently back and forth and side to side. G) Block between the thighs. H) Palms together in front of the chest in prayer mudra. I) Interlace fingers and extend arms straight in front of you (shoulder stretch). Precautions : Neck injury. | |
 | Mountain Palm Lock | Stand with feet together. Interlock fingers behind back. Straighten arms and lower shoulders. Raise hands and bring shoulder blades together. Gaze up. Feel chest opening. Hold. Sanskrit: Setu Bandha Talasana Benefits: Deepens breath. Stimulates thyroid gland. Opens chest. Improves posture. Video: https://www.youtube.com/embed/2HTvZp5rPrg | |
 | Crescent Moon | Kneel with knees hip width apart. Keep back straight. Step forward with right foot. Foot extends slightly past knee. To increase stretch in hip, bend more on right knee. Raise both arms and bring palms together. Look forward. Focus attention on one point. Hold. Release. Alternatives: High Lunge. Sanskrit: Anjaneyasana Benefits: Stretches legs, groin, hip flexors. Strengthens thighs, buttocks. Video: https://www.youtube.com/embed/2pCcmxQSETc Modifications: Move between bent and straight leg. Look up. Precautions : Knee injury. | |
 | Half Monkey | Start in Downward Facing Dog. Step right foot forward in between hands. Lower left knee to ground directly underneath left hip. Tuck left toes for stability. Lift torso above hips, place hands on hips, and ground down into mat. Straighten front leg in front of you so only heel of right foot is connected to floor. Flex front foot. Micro-bend front knee.
Tilt pelvis forward. Slowly fold over front leg. Place hands on blocks on either side of front leg, or on floor. Hold or slowly walk hands or blocks forward to increase intensity of stretch. Step back to Downward Facing Dog. Repeat on other side. Sanskrit: Ardha Hanumanasana Benefits: Stretches hips, hamstrings, calves, low back. Strengthens hams. Relieves sciatica pain. Video: https://www.youtube.com/embed/F9V9g87IVXc Modifications: Blanket under knee. Precautions : Lower back injury. | |
 | Crouching Cat | Come onto hands and knees. Bring knees hip width apart. Palms directly under shoulders. Fingers facing forward. Gaze down. Flat back. Press into palms to drop shoulders away from ears. Raise up keeping legs bent. Spread legs wide apart. Look forward. Alternatives: Cat. Cow. Down dog. Dolphin. Sanskrit: Bharmanasana Benefits: Lengthens spine. Lubricates hips. Video: https://www.youtube.com/embed/AahHg0WHvcI Modifications: Move weight from one foot to another. Precautions : Wrist injury. | |
 | Downward Facing Dog Knees Bent | Start in Mountain. Forward bend. Step feet back one at time. Lift buttocks. Lengthen spine. Bend knees. Tuck chin in. Look at feet. Release jaw. Alternatives: Down Dog. Dolphin. Sanskrit: Adho Mukha Svanasana Benefits: Stretches spine, hams, shoulders. Calms nervous system. Video: https://www.youtube.com/embed/GuxnaIcILFQ Modifications: Use wall. Head on block. Leg up. Arm up. Wide stance. Precautions : Pregnant. HBP. Headache. | |
 | Downward Facing Dog | Start in Mountain. Forward bend. Step feet back one at time. Lift buttocks. Lengthen spine. Press down through heels. Tuck chin in. Look at feet. Release jaw. Alternatives: Dolphin. Sanskrit: Adho Mukha Svanasana Benefits: Stretches spine, hams, shoulders. Calms nervous system. Video: https://www.youtube.com/embed/ayRU3ecmPbI?rel=0 Modifications: A) Use a wall. B) Head on a block. C) Leg up. D) Arm up. E) Wide stance. Precautions : Pregnant. High blood pressure. Headache. | |
 | Downward Facing Dog Split | Start in Downward Facing Dog. Raise right leg while keeping hips level (hips stay squared with floor). Equal weight in both arms. Extend through raised right heel and crown of head. After holding pose with hips squared for several breaths, open right hip, stacking it over left hip (allows right leg to go higher). Keep torso from twisting left. Bend right knee. Right heel toward left buttock. Hold. Straighten right leg and square hips toward floor. Release right foot to floor. Repeat on left side. Sanskrit: Adho Mukha Svanasana Benefits: Hip stretch. Video: https://www.youtube.com/embed/yMIqo5YIsA8 Modifications: Head on block. Precautions : Pregnant. High blood pressure. | |
 | Down Dog Lunge | Start in Down Dog. Keep spine straight (bend knees if spine isn't straight). Lift right foot up and bring it forward between hands. Drop left heal to floor (left and right heels are aligned). Turn right foot out a little. Place right hand on inside of right thigh. Lower down into a lunge. Lower body. Walk hands forward and extend. Press back foot into floor. Front foot active. Front knee over the ankle. Melt heart so upper body can ease down towards the mat into the classic Down Dog shape. The legs are now in lunge and upper body is in down dog. Repeat on other side. Alternatives: Down dog. Dolphin. High or low lunge. Sanskrit: Adho Mukha Svanasana Benefits: Stretches spine, hams, quads, groin, shoulders. Calms nervous system. Video: https://www.youtube.com/embed/nTzficwX0Ig Precautions : Pregnant. High blood pressure. Headache. | |
| | Downward Facing Dog | Start in Mountain. Forward bend. Step feet back one at time. Lift buttocks. Lengthen spine. Press down through heels. Tuck chin in. Look at feet. Release jaw. Alternatives: Dolphin. Sanskrit: Adho Mukha Svanasana Benefits: Stretches spine, hams, shoulders. Calms nervous system. Video: https://www.youtube.com/embed/ayRU3ecmPbI?rel=0 Modifications: A) Use a wall. B) Head on a block. C) Leg up. D) Arm up. E) Wide stance. Precautions : Pregnant. High blood pressure. Headache. | |
| | Mountain | Stand with feet hip-width apart. Tuck chin in. Legs slightly bent. Shoulders back and down. Sanskrit: Tadasana Benefits: Improves posture and concentration. Strengthens legs. Engages core. Strengthens your thighs, knees, and ankles. Firms your abdomen and buttocks. Relieves sciatica. Reduces flat feet. Video: https://www.youtube.com/embed/nwiyZSmfpWY?rel=0 Modifications: A) Palms together in prayer mudra behind the back. B) Hands raised over your head. C) Eyes closed. D) Samashthiti (feet together). E) Feet hip-distance apart. F) Rock gently back and forth and side to side. G) Block between the thighs. H) Palms together in front of the chest in prayer mudra. I) Interlace fingers and extend arms straight in front of you (shoulder stretch). Precautions : Avoid locking the knees out (allow your knees to soften). | |
| | End Of Sequence | ||
| | Mountain | Stand with feet hip-width apart. Tuck chin in. Legs slightly bent. Shoulders back and down. Sanskrit: Tadasana Benefits: Improves posture and concentration. Strengthens legs. Engages core. Strengthens your thighs, knees, and ankles. Firms your abdomen and buttocks. Relieves sciatica. Reduces flat feet. Video: https://www.youtube.com/embed/nwiyZSmfpWY?rel=0 Modifications: A) Palms together in prayer mudra behind the back. B) Hands raised over your head. C) Eyes closed. D) Samashthiti (feet together). E) Feet hip-distance apart. F) Rock gently back and forth and side to side. G) Block between the thighs. H) Palms together in front of the chest in prayer mudra. I) Interlace fingers and extend arms straight in front of you (shoulder stretch). Precautions : Avoid locking the knees out (allow your knees to soften). | |
 | Tree | Start in Mountain. Weight on left foot. Inner foot firm. Bend right knee. Clasp right ankle. Press right foot sole against inner thigh. Resist with left leg. Hands in Anjali Mudra. Gaze at a fixed point. Repeat on other side. Sanskrit: Vrksasana Benefits: Strengthens thighs, calves, ankles, spine. Stretches groins, thighs, chest, shoulders. Video: https://www.youtube.com/embed/wdln9qWYloU?rel=0 Modifications: A) Back against a wall. B) Close eyes. C) Bring hands overhead. D) Baby tree (place insides of soles of one foot near insides of ankles of the other foot). F) Hands on hips. G) Hold ankle with one hand and use other hand to balance. H) Tree with hand on chair for balance I) Tree with foot on chair. J) Half lotus tree (bring foot higher up your thigh). K) Tree side bend. L) Tree with a partner. Precautions : Knee injury. | |
 | Tree Eagle | Start in Mountain. Weight on left foot. Inner foot firm. Bend right knee. Clasp right ankle. Press right foot sole against inner thigh. Resist with left leg. Raise arms into Eagle Arms. Repeat on other side. Sanskrit: Vrksasana Garudasana Benefits: Strengthens thighs, calves, ankles, spine. Stretches groins, thighs, chest, shoulders. Video: https://www.youtube.com/embed/tNLZWJJC63w Modifications: Back against wall. Close eyes. Precautions : Low and high blood pressure. | |
 | Bird Of Paradise | A. Stand tall. Lower into a Forward Bend. Step feet slightly wider than hip-distance apart. Reach right arm between legs. Actively reach for back wall with your right hand. Bend right elbow around back of right leg. Place top of right hand on lower back (palm facing up). Reach left arm behind. Clasp hands. Gaze at point on ground. Come up onto ball of right foot. Shift weight onto left foot. Slowly raise up to stand. Maintain bind around right leg. Keep right knee bent. B. If you feel steady extend right leg fully. Flex right foot. Press shoulders back. Feel openness through the chest. C. To release, bend right knee. Fold forward over legs. Bring right foot down to mat (Forward Bend). Release the bind. Repeat on other side. Sanskrit: Svarga Dvijasana Benefits: Strengthens standing foot, ankle, knee, thigh. Improves focus, balance, concentration. Stretches hips, groin, hamstrings. Opens shoulders, chest. Massage organs. Video: https://www.youtube.com/embed/ExgyiaDmewI Modifications: Use a strap instead of binding with hands. Practice near a wall at first to prevent a fall. Raised leg on back of chair. Extended hand to big toe pose. Straightening the lifted leg is the final flourish (be patient with your hip and hamstring flexibility; straightening your leg may take months or years of practice). Precautions : Back injury. Shoulders should be pulled back, not hunched. | |
| | End Of Sequence | ||
| | Mountain | Stand with feet hip-width apart. Tuck chin in. Legs slightly bent. Shoulders back and down. Sanskrit: Tadasana Benefits: Improves posture and concentration. Strengthens legs. Engages core. Strengthens your thighs, knees, and ankles. Firms your abdomen and buttocks. Relieves sciatica. Reduces flat feet. Video: https://www.youtube.com/embed/nwiyZSmfpWY?rel=0 Modifications: A) Palms together in prayer mudra behind the back. B) Hands raised over your head. C) Eyes closed. D) Samashthiti (feet together). E) Feet hip-distance apart. F) Rock gently back and forth and side to side. G) Block between the thighs. H) Palms together in front of the chest in prayer mudra. I) Interlace fingers and extend arms straight in front of you (shoulder stretch). Precautions : Avoid locking the knees out (allow your knees to soften). | |
 | Standing Fold Knees Bent II | Stand in Mountain. Knees hip-width apart and very bent. Fold at waist grasping opposite elbows. Let head hang. Hold. Alternatives: Tabletop. Gorilla. Sanskrit: Ardha Uttanasana Benefits: Stretch back, hams. Improves posture. Video: https://www.youtube.com/embed/VKhodmlFhak Modifications: Loop fingers around big toes. | |
 | Standing Forward Bend | Stand in Mountain. Stretch arms overhead. Bend knees slightly. Fold forward from the waist. Hold onto the back of your legs or loop fingers around your big toes. Keep the back of your neck soft. Sanskrit: Uttanasana Benefits: Calms the brain. Helps relieve stress. Stimulates liver and kidneys. Stretches hamstrings, calves, & hips. Strengthens thighs & knees. Improves digestion. Helps relieve symptoms of menopause. Reduces fatigue. Relieves headaches & insomnia. Therapeutic for asthma, high blood pressure, infertility, osteoporosis & sinusitis. Video: https://www.youtube.com/embed/hrp6Q_QyDkc?rel=0 Modifications: A) Bent knees. B) Loop fingers around big toes. C) Place the upper back against a wall. D) Place hands on blocks that are positioned close to your feet. E) Bend only halfway down. F) Use a wall for going halfway down. G) Let the body be loose as a goose while bending and allow the spine to take its time to stretch forward. H) Place head on a chair when in the forward bend. I) Do Gorilla pose (palms under soles of feet). Precautions : Back, knee, or hamstring injuries. | |
| | Downward Facing Dog | Start in Mountain. Forward bend. Step feet back one at time. Lift buttocks. Lengthen spine. Press down through heels. Tuck chin in. Look at feet. Release jaw. Alternatives: Dolphin. Sanskrit: Adho Mukha Svanasana Benefits: Stretches spine, hams, shoulders. Calms nervous system. Video: https://www.youtube.com/embed/ayRU3ecmPbI?rel=0 Modifications: A) Use a wall. B) Head on a block. C) Leg up. D) Arm up. E) Wide stance. Precautions : Pregnant. High blood pressure. Headache. | |
 | Extended Child | On all fours. Wrists below shoulders. Knees under hips. Use hands to walk forward and lower chest to floor. Drop buttocks until they reach halfway to feet. Arms straight. Forehead touches floor. Push hips back and stretch spine. Sanskrit: Utthita Balasana Benefits: Stretches arms, shoulders, spine, hips. Video: https://www.youtube.com/embed/eqVMAPM00DM Modifications: A) Interlock fingers behind back. B) Knees together (instead of separated). C) Curl toes under (instead of flat). D) Place a rolled towel under shins. E) Place a yoga blanket underneath knees. F) Place a bolster or pillow under belly or chest. G) Spread knees wider. Precautions : Knee injury. | |
 | Child Within Meditation | Sit with legs crossed. Close eyes. 99% of our emotional wounds come from childhood. Imagine yourself as a child standing in front of you. Gaze down at the child. Kneel down and introduce yourself. If the child comes towards you, hug him/her close to your heart in a long, warm, loving embrace. Say to the child (silent mantra): "You are safe. You are loved." Alternatives: Hero. Perfect. Lotus. Benefits: Release emotional wounds. Video: https://www.youtube.com/embed/bb5OOO_0HXs Modifications: Folded blanket under buttocks. |
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