Static Core Exercises.
From table pose, let's move to a plank position. Laurence is on her knees, I have a full plank, and Dan has got his elbows down, so he is in a position similar to riding an arrow bars, an arrow head plank. Hold here for a sequence of breaths, you are free to take break if you need it, otherwise the work is in keeping the spine long, breath regular, and the shoulders just relaxed as you can.
Now let's rotate on the right hand the side plank. Laurence has come to the inside of the left foot and the outside of the right. I have stacked my feet. Dan is engaging his glutes by lifting his left leg up in the air. Have to stay nice and active without slumping in the hips. Exhale, come back through downward facing plank, and rotate to the left. Keep your left shoulder immediately over the left wrist or elbow, you can extend the arm up in the gaze too, if you feel stable there. Exhaling return to center, lowering the knees, crossing the ankles, or walk back and shift the feet in front of ourselves. Long legs, reverse plank, or reverse table as Laurence is showing, finger tips are pointing forward, the knees shouldn't drift too far out to the side. Reach through the inner edges of the feet, whichever position you have taken. If it feels comfortable, you can lower your head back as Dan has done. Try to keep reaching the toes down to the ground, one more breath, and use the exhalation to settle the hips back down.
Bending the knees, soles of the feet to the floor, let's make our way up to bow pose, shins parallel to the ground. The core muscular which are engaged to keep the spine long, may be you could try releasing the hands from the legs, you can even extend the legs long to be sitting like a V. Take a brake any time you need to as flowing naturally.
Now exhale, release the feet back down to the floor, cross the ankles, let's roll forward through table pose, and down to the ground. Two half bows, and a full bow, a strap might be useful here. So we will strap or hold the left leg, the left arm reaching back, and the right arm reaching forward, feel both hip points pressing down into the mat, coming to an inhalation, we are going to press away with the right hand, and kick the left foot into the left hand, with the shoulders and hips both leveled in their height from the floor. We are breathing, exhale to release.
Second side, strap or reach for the right foot, left hand is long, and now as you inhale, press the foot into the hand, keep the left shoulder blade low, but the chest is open. Working quadriceps stretch in a back bend, we will exhale to release down, and now both sides, either holding the legs simply In a quadriceps stretch, or coming to an inhalation, we will press both hip points and the pubic bone down towards the floor ,and reach back. Laurence is simply enjoying the quad stretch. I have got the outsides of my feet in my hands, Dan is going for a much more intense sensation in the chest, by holding the inner edges of the feet. Please take care if you attempt that. Exhale, release it down, hands beneath the shoulders, and press into hands and knees, back to a child's pose.
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