find a comfortable seated position
place hands over belly
breathe in and out through the nose,
noticing the four parts of the breath:
inhale, pause, exhale, pause.
breathing with the belly against a surface soothes
the parasympathetic nervous system
(fight or flight response).
tip head to one side
leaning ear toward shoulder
use your hand (fingertips at the top of your ear)
to provide more resistance.
you can use your other hand to massage the
side of your neck.
repeat on the other side.
keep both sitting bones
rooted to the earth below you
support yourself with your palm or forearm
and stretch to the side,
looking up past your elbow
make the other side
feel just as good!
this stretches the intercostal muscles
between your ribs,
creating more space for BREATH!
with hands on fronts of knees,
inhale: tip pelvis forward,
extend spine and stretch heart forward,
shoulders roll back,
hands on fronts of kneecaps
exhale: press bellybutton back and round spine
chin to chest
shoulders roll forward
(alternate between previous pose and this one)
take up some space!
reach in all directions.
my yoga teacher trainer, Vidya Heisel, said,
"women have to be warriors."
I've never forgotten that.
rest hand on thigh, shin or floor
reaching other hand up,
press hips in opposite direction of shoulders.
this pose feels hopeful, expansive,
and perfect in its asymmetry.
repeat warrior 2 and triangle on the other side.
+ chest strengthener!
wide stance, bend knees over toes
press fist against palm as hard as you can
repeat with opposite palm/fist
feel your power!
step one foot back, heel lifted
front knee at 90 degrees
engage core to balance, arms reaching up
strengthens legs, stretches hip flexors.
supporting weight on hands,
cross flexed right foot over opposite thigh,
pressing right knee away from shoulder,
lifting up out of low back and
after pigeon, hold foot and lean back and onto hip
other leg can extend, fold in, or lift off the floor
roll around hip in circular motions
cross foot over knee
opposite leg extended with foot flexed
sit up tall, supporting hand's fingertips on floor behind hip
twist from the hips up, keeping spine long.
repeat last three poses on the other leg (seated pigeon/hip massage/twist)