10 min plan – no.5

Adho mukha virasana

Starting as before: moving from AM virasana into AM svanasana repeat several times, before walking the hands back from AM Svanasana into Uttansana (check no.2 for reminders).  Take about 4-5min…take your time. Observe without judgement, without justification.

Virabhadrasana  II – 2min.  Start and finish in Tadasana. Be aware of what your body remembers from class, rather than remembering with your head. As before, if this is new to you, don’t hold it long (20seconds or less). Repeat it several times to the right and the left. Bring your questions to the class.

Virabhadrasana II

Utthita parsvakonasana

 

 

 

 

 

Utthita parsvakonasana

‘Intense  lateral stretch’  from the outside edge of the back foot right the  way thru to the fingertips.  Don’t forget the back leg. Try to find a way of working the legs that encourages the hips to open more…

Dandasana – as before. Sit on a  block if you need to. Bring the top of your sacrum forward and ‘grow’ your  spine. Sternum, collarbones and shoulderblades working as one unit. 

Viparita karani or savasana

10 min plan – no.3

Starting as before: moving from AM virasana into AM svanasana repeat several times, before walking the hands back from AM Svanasana into Uttansana.  Take about 5-6min…take your time. Explore. Enjoy.

Virabhadrasana II

Virabhadrasana II – 2min.  Start and finish in Tadasana. Be aware of what your body remembers from class, rather than remembering with your head. If this is new to you, don’t hold it long (20seconds or less). Repeat it several times to the right and the left. Bring your questions to the class.

 

Dandasana

Dandasana. 1min. This is like the  tadasana of seated asanas: all seated asanas start and end here. Sit on a block if you need to. Work the legs strongly: lift the thighs and press the backs of the knees into the floor. Move the sacrum forward and lengthen the spine upwards. Lift your sternum, widen your collarbones and move the shoulderblades down the back and towards the centre.

Viparita karani / savasana 1-2min. I’ll leave the choice up to you. If I’m doing my practice early in the day, I might choose to do viparita karani rather than savasana. Try both (maybe not in the same session) and decide for yourself.