This is one of my favorite short sequences to help open up the heart and shoulders and add flexibility to the spine. I always drop onto the floor and do a few sets of this after traveling.
Start of in table top on your hands and knees. Do a few cat/cows, inhaling as you lift your tailbone and your chest and exhaling as you round your back, lifting up between your shoulder blades.
Then, keeping your hips directly over your knees, begin to sink your chest down towards the floor walking your hands away but keeping your arms straight. You might hover there, hanging your chest like a suspension bridge. If flexibility permits, you can rest your forehead or chest to the floor. Hold this for several breaths. Then, press into your hands engaging your core to rise back up. Finish with a child’s pose taking your big toes together and your knees apart. Bring your hips back towards your heels and rest your head to the floor.
Fitness Friday Week 33: Ustrasana- Camel Pose Part 2
Follow the directions on the video for this excellent heart opener and check out last week’s video for part 1.
Fitness Friday Week 32: Ustrasana- Camel Pose
Follow the directions on this video for this great “wake up” backbend.
This excellent back, neck, and shoulder opener is in my daily regiment. One of my favorite sayings is “you’re only as young as your spine is flexible.” So, let’s keep that internal fountain of youth going. We performers need all the help we can get.
To begin, start on your hands and knees. Spread wide through your fingers and make sure your pointer finger is pointing straight forward. As you inhale, lift your tailbone, relax your belly, lift your chest and chin. As you exhale, tuck your tailbone under, lifting through your back and in between the shoulder blades, letting your chin tuck in towards your chest. Complete several more rounds of this creating a wave-like motion through the spine. End with your back lifting up towards the ceiling and get a little extra activity but coming up high onto your fingertips.
You’ll be a little taller, more open, and your body will allow for deeper, easier breaths.
This is a yummy shoulder stretch which can easily be done in a practice room or hotel room. All you need is an empty wall.
Start facing the wall and extend your left straight up towards the ceiling. Then, keeping your left arm straight, move it slowly in a counterclockwise motion as far as it can go (heading towards 9 o’clock.) For increases intensity, start to rotate your feet away from the wall towards the right hand side without moving your shoulder away from the wall. Hold for several breaths then come out of the pose by turning your body towards the wall before moving your left arm away from the wall. To repeat on the other side, bring your right arm up the wall and then move in a clockwise motion towards 3 o’clock.
Feel free to send any questions you may have!
(Click the link to the blog post at the top of the page to view the video)