| Category: |
Yoga Lesson Planner |
| Sub Category: |
Seated & Floor |
| Types: |
Arm Balance, Balance, Chest Opener, Hip Opener, Prone, Seated & Floor, Strengthen |
| Anatomy: |
Arms & Shoulders, Biceps & Triceps, Core, Wrists & Arms |
| Chakras: |
Crown Centre, Heart Centre, Solar Plexus Centre, Throat Centre |
| Therapy: |
Confidence Building |
| Drishti: |
Tip Of Nose |
| Dosha: |
Kapha, Pitta |
Squat with feet just less than shoulder distance. Tilt pelvis forward. Bring trunk between legs. Keeping trunk low straighten legs to lift pelvis to knee height. Bring left upper arm and shoulder as far as possible underneath back of left thigh just above knee. Place left hand on floor at outside edge of foot. Fingers point forward. Repeat with right arm. Lift off mat floor by shifting centre of gravity. Press hands into floor. Slowly rock weight back off feet and onto hands. Keep inner thighs as high on arms as possible. Stretch legs straight out to sides. Keep pelvis high so legs are parallel to floor. Press through bases of big toes. Pull toes back toward torso and spread them apart (inner edges of feet angled slightly forward, outer edges slightly back). Straighten arms. Hollow chest as you widen shoulder blades as much as possible (will round upper back) which will lift torso higher. Without tensing neck, lift head and gaze forward. Hold. Release.
Stretches inner groins. Strengthens arms, wrists & core. Improves balance
Sit with legs spread to 90 degree angle. Raise each heel on a block. Press palms into mat between legs.
Shoulder, elbow, wrist, or low back pain.
Yoga Lesson Planner
Pilates Lesson Planner
