To prepare for a Fluid Approach deliberating back bend, joined upon the rhythmic practice of Kriya. Here you will flow between two or more poses with your natural breath to open your spine in freedom. Exhale in downward facing dog, and on an inhale slowly knees, heart, chest come through, panting the pelvis, the Cobra Kriya, exhale, push back into child's/wisdom pose, go hit the earth and on an inhale, knees, heart, into the pelvis, with the spine rolled open and exhale press back hips to heels. We stay with this flow enjoying low stage cobra with the spine supported lengthen the tail bone.
Exhale back into child's/wisdom pose, move slowly, deep inhale, and exhale pressing back hips to heels over to earth and inhale coming through, listening to your spine, you can stay low or to go deeper, come on to your fingertips, flicking the weight to the palm of the hand, roll the shoulders back in a way in the back of the thighs, up through the belly to the crown of the head, exhaling down.
Now to come to the next Kriya, holding the outer ankles, press the pelvis, inhale, coming up organically and exhale melting down, inhale coming up, only as high as the natural motivation, no pressure, exhale down, and flowing upward in a wave to the peak of that wave and exhale, in your own rhythm. Inhale, feel the peak and stretch back to open the chest, and exhale, lower down, hands come under the shoulders and press back into downward facing dog, and you can repeat the Cobra Kriya or if you have the strength and flexibility, roll forward with the inhale into upward facing dog, staying on the toes, strong legs pressing back in the thighs to the toes, and exhale down the dog, coming forward, plank the pelvis, stretch the shoulders back and exhale, downward dog.
So moving the opposite pose of the body so that the sacrum and spin is, floating as you come forward, inhale and exhale back. To enjoy this movement in your own rhythm, your breath may increase its pace with your movement, or may decrease as you go slowly. Let the neck be part of the spine, if you have any neck issues, continue to gaze forward, now stand in upward dog, fraying the neck, standing on the hands, rolling the shoulders, climbing up the stairway to your spine, inhale, exhale, pull back into downward facing dog. Now for the last back bend come on to your knees, standing on the knees, bring your hands to your sacrum, fingertips facing up, and rolling your shoulders back to a circular Ustrasana.
Inhale, take the right elbow over the crown of the head and back to the sacrum, exhale, draw the left elbow over, towards the right to come back up to sitting. Inhale, take the left arm over the crown of the head, bring the hand to the sacrum, exhale, draw the right elbow back and draw it over the crown of the head to the left and come up to standing. Inhale, swoop the right arm over head, lifting to the back to the hand to the sacrum, left elbow comes over the crown of the head and come up and inhale.
Keep pressing the pelvis down as you exchange the arms, exhale, coming up, one more round, inhale swoop the arm round, spread the chest evenly and if you feel stable take your hands down to the ankles, the full Ustrasana. To come out, keep the left elbow by the crown of the head, inhale coming up, exhale hand to the sacrum, press the sacrum down, inhale stretch back into Ustrasana. This time take the hand through the back of the knees, and as you float back, keep the pelvis grounding to the knees, lifting in the back of the heart and on an inhale slowly come up to standing and sit back on your heels, hands to your heart and you maybe satisfied here, or you continue with us in a circular Urdhva Dhanurasana or your regular practice of the wheel or bridge pose.
Push back onto your feet and come into Malasana yoga squat. Turn the toes out for a moment and feel the extension through the spine. You may want to watch this first, take your right hand behind you just under your shoulder and the left arm is going to sweep across the right and then over the sideways towards Urdhva Dhanurasana. As the hand comes down, the opposite arm turns, and then you circle back to center. Inhale, flow to the left, first opening to the sideways, in the beginning just stay with that opening and shifting back to center, or you can turn around for full Urdhva Dhanurasana turning the hand and coming back to center.
Inhale opening in a full circle, fingertips forward, turn the hand and exhale back to center. Inhale, open it up again, turn the hand, exhale back to center into yoga squat. So bow to that mobility through your upper body as we harvest that now in straight Urdhva Dhanurasana. Lift your hands and your hips overhead and exhale lengthening the tail bone, lower the hips and hands down, inhale lifting up, keeping the tail bone to the heels, exhale lower down.
This time as you inhale and come up, slowly take your hands by your ears or interlacing them underneath you. You can stay in bridge pose or if you're ready, hands by the ears, push on to the crown of the head and press your arms for Urdhva Dhanurasana. Come on to the crown of the head, squeeze the elbows in, pushing up again, feeling the pulsation of straightening the arms from the shoulders to the elbows, elbows to the wrist.
If you like, walk your feet in, feet under the knees, lift the heels, go straight up through the pelvis, grounding the heels continue to extend through your legs. Feet, shins, hands and shoulders pressing down and then up through the sky to the thighs and back to the chest. And exhale slowly lower down taking the arms over head, roll down vertebrae by vertebrae. Bring your hands back to center, taking knees in towards each other, turn inward and feel the energy circulating through your body concentrated through the spine, rays of peace moving over your body.
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