Standing Practice Instructional Notes
Standing Practice Instructional Notes
Start with your feet hips-width distance apart. Engage your legs and lift your heart. Become aware of your breath. In hale through your nose and exhale through your nose. Take 3-5 breaths here.
Place your hands on your hips. Bring your left foot to your inner ankle or inner thigh. Lift your arms overhead. Take 3-5 breaths here.
Step your left foot back. Turn your back toes forward on a diagonal. Bend your front knee toward your second toe. Stretch your arms up at a 45-degree angle and allow your heart to lift your chest and gaze to meet where a wall reaches the ceiling.
Return to both feet in Tadasana and repeat 1-3 practicing on your other leg.
Stand with your feet about 4 feet apart. Interlace your fingers behind your back (or use a strap), and straighten your arms. Fold forward, lifting your arms up toward the ceiling. Keep the weight evenly distributed in your feet, with the legs engaged. Breathe deeply, inviting your chest to open and lungs to clear. This inversion can be wonderful for draining mild chest congestion. With each exhalation, loosen up and invite the day’s tension to release. Take 3-5 breaths.
From Wide-Legged Forward Bend, lengthen the back body into a long flat back, place your left hand on the floor or block at a comfortable height, directly under your nose . Twist to your right, ensuring an even spiral from the tailbone through the back of the neck. Direct 3-6 deep breaths into your side ribs—inviting the intercostal muscles to loosen and the lungs to open. Repeat placing right hand on the floor or block, twisting to your left. This is an excellent pose for removing tension and congestion from the chest! Carefully unwind and repeat on the other side.
Place your hands on the ground. Wiggle your left foot to the left side of your mat. Firm your back leg as you broaden your chest and gaze forward. Take 3 breaths
From Lizard Pose, place your back knee down and bring your torso upright. Lift your pelvic floor. Draw your abdomen toward your spine, and elevate your chest. Stretch your arms up to frame your face. Widen your hands like you are holding the sun. Take 3 breaths
Drape your abdomen over your thighs as you stretch your arms forward. Press your palms together and draw your thumbs toward the nape of your neck. Remember gratitude.
Repeat(6-8) Lizard pose, low crescent lunge on the other side, rest in child's pose to finish your practice.
Drink room temperature water and enjoy the benefits of your practice.
Namaste.