レイチェル・ブレイセンのインスタグラム(yoga_girl) - 10月17日 05時11分

Grasshopper! Begin in mountain pose. Shift your weight to the left foot, and place the right ankle on the top of (right above) the left knee. Flex the foot and move in to half chair; bend the left knee deeply and firm the quadricep. Draw your tailbone towards the heels and engage your core. Hold for a few breaths. Bring your hands together at your heart center - now twist! Bring the right elbow or upper arm to the arch of the left foot. Keep the hips squared, and draw the left shoulder blade down the back body. Keep twisting to the left with the hands at the center of your chest and when you feel stable, bring the gaze over the left shoulder. From here we move into the arm balance! Lower the palms of the hands down (shoulder-width apart with the fingers spread wide) so that the wrists are in line with your hips. Lean your weight forward into your hands until you can lift the left foot off the floor. Now extend the left leg fully to the side and flex the toes, draw the chest forward and lower the hips closer to the floor. Breathe! Then lower one leg at a time to chaturanga and take a vinyasa; repeat on the other side.

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