Hello, my name is Mindy Piland and I’m going to take you through the back bending series.
Okay, so coming in to your downward facing dog, peddling out your feet, look into your hands and you can float your feet all the way through or just walk all the way through your hands coming down onto your back, so your heels come to your gloats, lowering down. In releasing your fingers, stocking your shoulders under, lifting your hips up high for bridge pose. You can hold it here for three breaths and release.
Okay, now moving into wheel and if you haven’t tried wheel before then I would suggest in your bridge pose. So, lifting up into your wheel okay, I like to advance so you can walk your feet into your hands or vice-versa, holding it here for three, two, and one. Stocking your chin coming back down.
Okay, now rolling back up on to your feet coming into—to release your spine to your feet come together, your knees are spread out to the side, inhale lengthen, exhale folding forward. I’m holding it here for three breaths. Now, coming back up.
Okay, now moving up to your knees for camel. So, placing your hands on your safe gram, lifting your shoulders up high and then sending your hips over your knees and just slightly send your body forward. Your gaze can come back behind you or if you’d like to advance your pose you can take your hands to your heels, keeping your hips on top of your knees. Gaze come back and release. Coming into a wide like a damn dog and rocking your hips from side to side and release, coming down under your knees.
Okay, thank you.
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