Neutralize your body with a twist. Do this pose
anytime you need an energizing lift, or a settling
down of anxiety.
Low Lunge (with back knee down)
Benefit: This pose begins to open the larger muscle groups in the body,
quads, hamstrings and hip flexors.
1. From tabletop, step your right foot to the outside of your right hand, and
come up to fingertips. Take some deep breaths. Turn your front foot out
5 degrees, keeping the foot rooting through the four corners and let your
knee track directly over the third toe. Tuck your back foot under.
2. With your inhales, begin to lift and spread all 10 toes, activating muscle
energy in the legs to draw the muscles to the bones. With an exhale, let
the pelvis settle with gravity.
3. With the next few inhales, sweep the legs in toward one another, and
press the tops of the thigh bones and sit bones back, creating a curve in
the lower back and an opening in the pelvic floor. With your exhales add a
gentle scooping of the tailbone, creating a tone of the pelvic floor and an
engagement of the lower abdominals.
4. Do this for 5 to 10 breaths adding organic extension.
(with a twist)
1. From tabletop, step the right foot to
the outside of the right hand, and turn
the foot out 5 degrees, tracking the
knee over the third toe. Tuck your back
foot under. Take some breaths in and
out. Repeat the actions in the last pose.
2. Stay balanced on your left hand and
with an inhale, sweep your right arm up
to the sky for a twist. Exhale deeper.
3. Keeping the legs strong, take 3 to
5 breaths, lengthening the torso with
breath on the inhales and deepening
the twist on the exhales.
4. Return to tabletop with an inhale.
5. Rest in child’s pose with the knees
wide, if needed, between sides. Repeat
on the other side.