The journey continues…
On day 4 we started with a new breathing technique. It is called Bellows Breath. It is deeper and faster breathing. It can’t be done for to long. It helps clear the mind and relieves lethargy and laziness. I felt light headed and hot after I did it.
Crescent Moon Stretch
Stand feet hip width apart
Put a block in between your thighs to help with the pose
Press the thighs together with the block in between them
Pelvis a bit forward, tailbone pointing down
Put your hand on your right hip and stretch your left side. Press into left hip and foot.
Put your hand on your left hip and stretch your right side. Press into right hip and foot.
Do this pose without a block to really feel the sensation. As a beginner start with a block and eventually try without the block.
Feet hip distance apart, feet parallel to mat
Press thighs together (with a block in between, or do as if there is a block in between)
Sit back, knees can’t be further than toes
Activate core by pressing pelvis forward and tail bone down
Activate arms and fingers (arms next to ears, fingers spread out)
I felt my core, upper back, thighs and arms
This is a great photo to follow
Front foot forward
Knees at 90 degrees above ankle
Send other leg back, press out through heel to activate leg and lift up the knee
Activate quad by pulling up knee cap
Tuck tailbone underneath to open up the hip flexor and the core
Imagine energetically that your pulling your thoughts together in order for your hips to align and be straight
Arms up, shoulders down, heart open, fingers active
Felt my legs and arms haha looks easier than it is
Feet flat on ground, hip distance apart, walk them toward hips
Lower down, back is flat on the ground, press thighs together energetically
Tuck chin in towards chest to lengthen back of neck
Roll shoulders underneath you
Press into feet, inhale and lift the hips up
Rock from side to side to walk the shoulders underneath
Lift chest and sternum up to open heart
Interlace fingers underneath
Energetically pull hands to feet and feet towards you
When you come out…
Lower one vertebrae at a time *very important so you don’t hurt yourself*
I felt my core, legs, shoulders and back. Very good for strengthening the back.
We ended the session with meditation
Kneel/lie down/sit, close your eyes, focus on breath and body
Namaste Meaning: The divine in me recognizes the divine in you
Hope my journey is helping all of you too! Let me know in the comments how your doing with yoga! 😊💪🏼