This is the second of the eight-part yoga challenge series. Maya Rao is a certified Ashtanga Yoga practitioner. Exhale and come down.ĭon’t worry, it might seem a lot to start with, but it is very important to be aware of your body, for this helps you stay in the correct position and avoid injuries. Ensure that your navel is pulling in towards your spine, your neck is not straining, and the shoulder blades move down the back. Focus on your breath rather than listening to your body or mind saying you can’t hold it any longer. The inhalation and exhalation should be equal. When you are up, breathe in and out slowly. This time, hold the pose for 20-30 seconds, or as long as you can, building up to a minute. Come up only 30-45 degrees off the floor. Lie in the preparatory pose and lift your legs, shoulders and head off the floor as you inhale. Finish 10-15 repetitions on one side and then do the other side. If this asana is difficult to do initially with both feet and hands together, start with one leg and the opposite hand, inhaling as you lift up and exhaling as you lower down.ĭo 10-15 repetitions, inhaling as you come up and exhaling as you come down, if you are doing one leg and the opposite hand at a time. Your eyes should be gazing at your toes as your head comes up. I completed a thirty-day yoga challenge, enrolled in a mindfulness-based. Come up only 30 degrees off the floor to start with. It wasn't as easy as we expected to create said life. Pulling the navel in, inhale and lift the legs and shoulder off the floor together. Exercise 2: Lie in the preparatory pose again.
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