07/04/2020
Spend 10 minutes this morning opening your limbs, bringing blood flow to your head and heart and putting the worries of the world on hold.
• Legs up the wall (viparita karani). Get your bottom as close to the wall as possible, back flat, legs straight and resting against the wall. If your bottom lifts or you feel pressure in the back, slightly bend the knees. Close eyes, breath deeply and feel the heart beating strongly in the chest.
• Wide leg pose. Keeping the legs on the wall and straight, open them wide enough to feel a stretch through adductors and groin. Notice any difference in the legs, more restriction in one than the other?
• Figure 4 hip stretch. Take right foot over left thigh. Rest outer ankle just above opposite knee. To deepen the stretch slowly bend the leg still on the wall, sliding foot down in line with the same hip. Hold at least 30 seconds, repeat on other side.
• Deep back twist. Both legs back up the wall, bend knees, wall feet together in a quarter circle all the way down to the floor. Look in the opposite direction with arms outstretched. If this is too intense wiggle bottom away from wall.
I will try to post more poses to add to this sequence tomorrow- but as you can see my time is in high demand 😉
