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.
Follow the directions on the video for this great postural alignment pose.
Chair Pose is a great position to sing in so as to build vocal strength. I use this with my students all the time when they are disconnected from their lower body while singing. To begin, start with your feet hip distance apart and bend your knees keeping strength through your inner thighs. Keep your weight in your heels rather than in your toes. See how low you can go while still keeping a straight spine and a strong lift of your rib cage.
Fitness Friday Week 35: Virasana-Hero Pose
Follow the directions on the video for this great hip, quad, and knee opener/strengthener.
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.
Legs steal the show of this week’s Fitness Friday video…. partly because this is a series of supine leg stretches, but also partly because I put my camera in the wrong place and you can’t see anything but my legs.
Put your back down on the ground and enjoy the great slow holds of this winding-down practice. It’s perfect as a pre-performance calming sequence or a post-performance cool down to help settle down the adrenaline.