A daily pocket practice for first thing in the morning. 10 or 12 minutes every day will change your body, change your mind and change your life.
Stay with the breath. Listen to your body and feel the mountains and the valleys of your body as you practice.
Hands slightly forward from the top of the shoulders
Lead with the pelvis
Exhale – tuck the tail then feel the movement through the spine – rounding the spine
Inhale – lift the tail bone – arch the spine but mindful not to over arch in the lumbar spine
Enlivens the muscles of the core.
Mobilises the vertebral column.
And allows us to counter the effects of sitting.
“Cat cow until the cows come home – do it until you feel content” – Mary Richards
||Bring your forearms to the mat
Press down through the centre of your forearms and walk you legs back
10 toes curled under
Knees to the floor but keep rooting through to the heels
Lifting the knees if you wish and come to fore arm plank
Lengthen through to crown of the head
3 – 6 rounds of breath
Stay until you lose the attention to your body and the mind starts really complaining
Brings the entire body into a state of tension that we enjoy.
600 muscles in the body – all of them engaged in this pose.
3. Gentle twisting
|Come to your back
Bend into the knees
Take arms out to the side of overhead and feet the width of the mat
Windscreen wiper the legs by dropping the knees to one side and the other
Feeling the hip flexor stretch
4. Eye of the needle
|Taking left ankle to right thigh and hands behind right thigh and draw the right thigh in but without yanking
Feel rounding in the lower back and the stretch in the buttock
Rock on the lower back
Good for your hips and therefore good for your back.
“Remembering, never strain” – Barbara Currie
Experiential Anatomy – Lizzie Lasater and Judith Hanson Lasater
A little yoga goes a long way - Mary Richards