Move between two simple yoga poses (poses 3 & 4 of the classic Sun Salutation sequence):
Urdhva Hastasana – standing with your arms extended overhead; palms touching; eyes forward
AND
Uttanasana – (standing forward bend pictured) keeping your feet stationary, lean forward from the hips; legs straight; opposite elbows clasped
BEGIN
Slowly, mindfully, relaxed, almost rhythmically move between the two poses without tension, strain or stress. Aim for a count of 24-36 going down and coming back up.
Moving from Urdhva Hastasana into Uttanasana, move and release tension as you exhale:
[pro tip: synchronize the physical, energetic and cerebral aspects of the experience: be mindful of what you’re doing, feeling and thinking]
1. Slowly, release your fingers, hands, forearms, and upper arms downward [hands pass in front of your face];
2. Keeping your legs straight, slowly curl down ONLY AS FAR AS IT’S COMFORTABLE: 😉
- Drop the crown of your head / tuck your chin;
- Release your neck;
- Release your shoulders;
- Release your upper back;
- Release your mid-back;
- Release your lower back;
3. Hold opposite elbows;
4. Relax and breathe!
ROLL BACK UP JUST AS MINDFULLY!!
Moving from Uttanasana back into Urdhva Hastasana:
1. Unclasp your elbows;
2. Bend your knees;
3. Tuck [drop] your tailbone as you press your feet into the floor and push down to stand up;
4. Keep tucking your tailbone! Feel the individual vertebrae in your spine move as you roll up;
5. Simultaneously, pull your navel to your spine with the same level of attention – lifting your center of gravity upward;
6. Once your torso is upright (arms hanging at your sides) extend your arms out to your sides and slowly raise them overhead – consciously lifting your ribcage off your stomach!
7. Lengthen the back of your neck as you visualize being lifted by the crown of your head;
8. Extend thru your fingertips; palms touching; eyes forward;
9. Soften and hold the pose – no impediments to energy flow – synch action, sensation, and visualization – AND SMILE!
Shake it off & repeat as desired!
When you’ve had enough, stand and twist slowly from side to side for a minute – allow the twist to gently swing your arms.
Tip: only move what needs to!
Blessings, Allan ❤️😊🕉
