In this sequence of yoga positions we will work on the legs, back and abdominal muscles in a harmonious way to strengthen and make these parts of the body more flexible. We open the heart and re-oxygenate the whole body
For further information: Yoga positions to rebalance the hormonal system , back and abdomen are deeply engaged. Stay here for five deep breaths then bring your right hand back to your ankle and if you can bring your left arm behind your back going to grab the inside of your right thigh (otherwise bring your hand to your hip), also bending your leg if you need to help. the thigh grip. Look up, open your chest, and pull your left shoulder well back into a deep twist for five breaths.
Then loosen the position, straighten the torso bringing the right hip forward and the left as far back as possible and bring the hands in prayer behind the back, rising behind the shoulder blades (if you can't, grab the elbows). Inhale, lift and open chest well. Then, exhaling, bend forward bringing the abdomen on the right thigh and the head in the direction of the shinbone. Try to keep your hips well aligned. Stay for five breaths, then pressing on your feet and stretching your back, lift your torso and bring you back to your feet.
Now repeat everything on the other side (2.16)
Separate the legs, open the left toe 90 degrees and close the right toe 45 degrees. The arms are open and parallel to the floor. Reach to the left and slide your hand over the shinbone, ankle or instep, extend your right arm upward and look up to the thumb. Stay for at least five breaths and then bring your right arm parallel to the floor, with the palm facing down and the gaze always facing upwards. If you can, take your left hand off the ground and bring your arms parallel to the floor with your palms facing each other, your arms are straight and the muscles of your legs, back and abdomen are deeply engaged. Stay here for five deep breaths then bring your left hand back to the ankle and bring your right arm behind your back going to grab the inside of the left thigh, also bending the leg if it were to help you grip the thigh. "tall, open your chest and pull your right shoulder back firmly into a deep twist for five breaths.
Go back straight with the torso straightening the hips, bringing the left hip forward and the right hip as far back as possible. Join the hands in prayer behind the back, rising behind the shoulder blades, (if not able to grab the elbows) and, inhaling, raise and open the chest wide. Then, exhaling, bend forward bringing the abdomen on the left thigh and the head in the direction of the tibia. Keep your hips well aligned and stay five breaths. Then bring your left hand to your side raise your left arm and get back to your feet.
For further information: Yoga: the openings of the bust in extension and torsion that purify the body and removes stiffness from the hips. It stimulates and strengthens all the abdominal muscles and promotes optimal functioning of the internal organs. Relieves pain caused by inflammation of the sciatic nerve.
In women, it helps relieve the symptoms of menopause.
We just have to get all on the mat!
This training is done in partnership with Yogaessential
