Writer and yoga trainer Jean Corridor shares her 5 poses to help the comfortable circulate of breath…
Try our January schedule as Jean hosts a month of lessons primarily based on breath and motion: https://www.yogamatters.com/pages/community-yoga-classes-2023
Tadasana Antascara – Mountain Physique shifting
Stand and root your toes into the bottom about hip width aside. Attain your arms as much as the sky. Use your proper hand to carry round your left wrist and slowly circle your arms over to the correct as you sway your hips throughout to the left. Preserve shifting throughout till you’re feeling the motion has come to its pure completion. Pause right here, and breathe into the entire of your left aspect, sensing the help of the earth under and the spacious sky above.
While you really feel prepared, return to centre and calm down your arms by your sides. Discover how your left aspect feels in relation to your proper. Then repeat to the opposite aspect.
Variation: It’s also possible to do that seated in a chair.
Paschimottanasana – Again Opening over a bolster
Sit together with your legs outstretched in entrance of you and the bolster mendacity vertically alongside your legs. Slowly ease forwards, bringing your stomach, entrance ribs and chest to relaxation in opposition to the bolster. Place your fingers wherever alongside the bolster that feels comfy and calm down right here for 10-20 breaths.
Variation: you may also do that with the pelvis raised up on one other bolster or on the sting of a low couch.
Jathara Parivartanasana – Resting Twist
Lie in your again gently hugging your knees into your chest. Open your arms large after which roll your knees over to the correct till they discover the ground, protecting them near your torso. Now relaxation your proper hand in your stomach and calm down your left arm. Soften and yield into the bottom for 10-20 breaths. Repeat on the opposite aspect.
Variation – It could assist to put a bolster between your knees. Or for those who want to deepen the twist, attain your prime leg out and grab the highest foot with the alternative hand.
Setu Bandhasana – Bridge Pose on a brick or bolster
Lie in your again together with your knees bent and your toes on the bottom hip width aside. Have your prop (bolster or brick inside reaching distance). Take a number of moments right here to let your breath and physique settle. Then increase your hips up and slide your brick or bolster beneath your sacrum. Relaxation the load of your pelvis on the prop and permit your chest and stomach to softly open. Ease the shoulders down and into the bottom. Be aware to maintain the legs parallel as you breath and launch right here for a minute or two.
Viparita Karuni – Legs up the wall
Place your mat and bolster (or agency cushions) up in opposition to the wall and wriggle in, so that you lie together with your hips raised up on the supporting prop. Lengthen your toes up the wall while feeling your pelvis calm down and launch down into the bolster. Take time to relaxation right here for 10-20 breaths.
Variations: In case your legs don’t like to stay straight as they relaxation up the wall, you’ll be able to transfer your bolster/cushions and hips additional away from the wall so the legs could calm down with out the knees bending. Additionally discover completely different positions together with your legs, like releasing them large right into a straddle place or bending the knees and inserting the toes on the wall slightly wider than the hips (a bit like a reclined squatting place)… play – nothing is mistaken or proper!
Any props required – bolster, cushion, wall
