The final sequence of your Vinyasa Flow practice. Hold each pose for about 5 full rounds of breath. 1️⃣ Eka Pada Rajakapotasana variation (pigeon): from downward facing dog, lift your right leg to the sky into three-legged downward facing dog. On your exhale sweep your right knee through to land behind your right wrist. It’s important for the health of your knee to approach this pose carefully. On an inhale lift tall through your spine & as your exhale lower your torso over the right shin. Press into the front of your right shin & keep your inner thighs working toward one another for stability. Square your hips & level off your sacrum as your breathe deeply. 2️⃣Ardha Matsyendrasana (half lord of the fishes): As you inhale, walk your hands back in & roll onto your outer right hip enough so you can swing your left leg around & land the left foot outside of your right thigh, (as a modification extend your right leg to get both hips centered & grounded). Set your left fingertips to the earth behind you. On an inhale stretch your right arm high & lift to lengthen your torso. As you exhale hook your elbow around your left knee (or hug the knee if the twist is too deep). With every inhale get taller in the spine; every exhale twist a little deeper. Keep your shoulders back so your chest stays open & breathe into the areas that feel most closed off. 3️⃣Gomukhasana meets Garudasana (cow face legs & eagle arms): come back through center, & walk both feet out away from midline so your knees stack. Keep both feet flexed to protect your knees and lift your spine tall. For a deeper hip stretch walk the feet out further, & for less walk the feet closer to midline. Take your arms wide and wrap your right arm underneath your left. Take the palms or the backs of the hands to press. Lift your elbows, drop your shoulders & press the forearms away from your face. 4️⃣The Switch: your left leg will be on top to start. Plug your fingertips into the ground & take some weight into your hands as you come to stand with the feet flexed. Spin around to the right & sit back down when you are facing the front of your mat again. Voila! Right leg on top now. And the grand finale: savasana.

lululemonさん(@lululemon)が投稿した動画 - 2016/03/16 11:59:12