Warming the Body
Flow through a basic sun salutation for 5-10 rounds, holding each pose for 5 deep breaths. Finish the vinyasa in child’s pose noticing the effects of the prana flow, preparing for your back bending practice.
Dancer’s Pose Prep
Start by standing on the right leg finding your balance. Reach back and grab the inside of your left foot to begin the preparations for dancer’s pose. Feel out the pose as you work the arms back to reach and grab your foot. Take your time as you rotate the body forward and find the pose.
Still standing on the right leg, begin to reach back and grab the inside of the left foot securely. As you begin to open in the pose, press the hand and foot together equally, and begin to open the heart. Extend the opposite arm out in front of you to aid in your balance and stability. Stay in the pose for 5-10 breaths, going deeper with each breath. Repeat the pose on each side for 3 rounds, taking ample to time to rest between rounds.
Begin by coming up onto your knees. Reach your hands back one at a time to grab your heels. Press your hips forward as you open through the heart center and up back. Your hips should be pressing forward over your knees. Relax your head and neck back naturally, opening through the neck and chest. Stay here for 5 deep breaths. When you are ready to release, gently come up and either sit on the knees for 5 deep breaths or fold over into child’s pose. Repeat this pose 3 rounds, resting as needed.
Yogi’s Tip: Try to curl your toes under if you cannot reach your heels. If you have sensitive knees add a blanket or towel for extra padding under your knees. To go deeper extend one arm up to the ceiling as the other arm grabs the foot, alternating the arms in a flow. Hold each variation for at 5-10 breaths. Repeat 5 or more rounds, depending on your energy level.