Dynamic flow.
Loransa will bend her knees to make this a little bit easier. Dan extends his arms overhead to make it a little bit harder. We will all sit tall, inhale, and then as we exhale scooping the tail bone under, we roll then on the back. The legs work together as a unit. As we inhale, we lift the knees over the hips, and then as we exhale, we will continue up with the hips taking care to bear the weight on the shoulders and not in the head.
Inhale as the feet lift, we roll down the spine piece-by-piece slowly lowering the hips. Raise yourself, bend your knees if you need to, and exhale lower the legs to the ground. With an inhalation, we will climb back up through the curving articulation to sit tall, and exhale holding the back along, fold forward only as far as your hamstrings allow. Stay with the flow, inhale, be tall, exhale, articulate your weight down. Inhale, legs come together slowly up, and exhale toward the position.
Inhale, slow trip down with the hips and up with the feet, and exhale taking care with your lower back, bring the feet down. Inhale, bring yourself up and exhale forward for the stretch. One more time, inhale up, exhale down. Legs together as you inhale up, exhale continue over, don't turn your head here. Keep all the pressure off of your neck. Inhale, legs up, hips down, and exhale slow trip down with the legs. Inhale, come back up to sit, and exhale a final fold forward. Knees always a little soft to protect the hamstring.
Now, we are making our way back down through an exhalation and inhaling the legs just above the hips. Now, we will go side-to-side. So we'll bring the hands out to T or W or hold them by the hips for extra stability. A different breath pattern here. Inhale, drop the legs over to the left until you feel your obliques kick in, and exhale to bring the legs back to center. Inhale over to the right and exhale back to center.
You can work with knees bent, legs in a straddle or legs together. Keep the shoulders resting on the ground, exhale back to center, and now let's bend the knees, so as the feet back down to the floor quite close to your rear end. Hands come alongside the hips.
We are going to be lifting with an inhalation up to bridge pose, walking the shoulders under little again, taking care with the neck and trying to keep the knees directly over the tops of the feet. Sometimes just being here is plenty of work. One option is to straighten the left leg holding steady or as Dan shows, slow leg lifts with the breath inhaling up, exhaling down.
If you cross or tight your knees want to roll out to the side, make sure that they stay right in line with the tops of the feet. You might shift the weight to the left extending the right leg either to hold it steady on a diagonal or to very carefully lift and low. Keep the hips raised high and the tail bone scooped under slightly. Exhale, bring both feet back to the floor, unlock the shoulders, and slowly lower the spine down from top to bottom, holding the knees onto the chest.
Transcription by:
Scribe4you Transcription Services