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OVERVIEW & PURPOSE

This sequence is great for waking up the body, increasing joint circulation and lengthening the spine. It can be done alone first thing in the morning or before going to bed.

BENEFITS

• Calms the central nervous system.
• Reduces stress.
• Great warm-up for the shoulders, neck and spine.
• Great for people experiencing stiff back.

PREPPING FOR THE POSE

Though this exercise can be practiced on its own, you’ll notice even greater benefits if practiced on a “warm body”. Poses to help you achieve that would be:

• Overhead Stretch
• Side Angle Stretch

PROPS & VARIATIONS

Props are very important to a practice. They are made to assist in correct postures, and assist in injury prevention. Please use them if necessary.

• Double your mat for additional knee support or use a blanket.

GETTING INTO IT

Feel this stretch in your neck, shoulder/hip joints and spine.

1. Knees hip-width apart, elbows and palms on the floor.
2. If you look down through legs, you shouldn’t see the feet.
3. Bring your elbows to your knees.
4. Locate middle finger and place your wrist there.
5. Shift your weight onto your knees and palms.
6. Inhale, and fill your lungs as you arch your back.
7. Lift the chest up and open.
8. Raise head, look up and lock your elbows.
9. Exhale slowly bring your chin to chest.
10. Contract the glutes and round the spine.
11. Feel the stretch between the shoulder blades.
12. Practice 5 rounds.

COUNTER POSE

When practicing a pose by itself, it’s important to practice a “counter-pose” to bring balance to the body. This particular asana is slightly different, as it provides full flexion to the spine. However an option would be:

• Child’s Pose

THINGS TO CONSIDER

• Where do you experience the most stiffness during this sequence? Neck? Shoulders? Mid or low back?

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