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You may turn here to rest on your right cheek. Let all of your weight go down into the support beneath you. Inhale, very slowly make your way back to hands and knees. Shift over to the right hip, let the left knee stack over the right and bring yourself down to a knees down prone twist. The spine is supported from the front by the bolster, hands to any comfortable position. If the twist is too intense resting on the left cheek, it's fine to turn and rest on your right cheek.
We'll inhale, press the floor away. Ease the knees over to the right side of the mat, bringing the bottom of the bolster along the top of the left thigh, and folding down, resting more gently on the left cheek and more intensely on the right. Another option, as Dan shows, is resting the forehead to the bolster.
Using as little energy as you can, slowly transition to bring your legs up a wall. You might elevate your hips on a set of folded blankets. This gives you a backbend, which can be heightened by the position of your arms. If you find that your legs won't stay together, you might even strap them together.
In this position, a gentle inversion, your legs are given a chance to drain the fluids that accumulate over the course of your day and of your training.
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