A.
Centering
Start in a supine position centering with a natural breath pattern. Count 10-15 deep breaths to relax the mind and body.
B.
Knees Into Chest
Begin by bringing your knees into your chest, holding for 10 deep breaths. Next bring your head up to your knees as you inhale and as you exhale release the head back down on the mat. Keep flowing with the breath for 10 rounds.
C.
Reclined Pigeon Pose
Bring your right leg into the chest and cross your right ankle over your left knee. Place your right arm between your legs and wrap your left arm around your left knee to grab hold of your knee. Draw your left knee into your chest feeling a deep stretch in the hips. Hold the pose 10-15 breaths and repeat on the opposite side.
D.
Plow
Lying on your back begin to draw your knees in to to your chest take 10 deep breaths. Begin to bring your legs over your body and slowly lower your toes to the floor above your head. Lift the tops of the thighs and tailbone up towards the ceiling. Release your hands and stretch the arms around behind you on the floor clasping the hands and pressing actively down to support your body, as you lift your thighs up to the ceiling. Your body weight is held in the shoulders and out of head and neck for the duration of the pose. Stay here as long as you are comfortable and you feel no pressure or pain in the neck.
Yogi’s Challenge *** From plow pose begin to move deeper into knee pressure pose, by releasing the knees down towards the floor and towards the ears. *This is a more advanced pose, so be sure to listen to your body and keep all pressure out of neck, supporting the weight of your body in the shoulder girdle.
E.
Savasana
Relax in savasana for 3-5 minutes feeling the effects of the postures.
