These are the poses we will work with:
Supine Tadasana (Mountain Pose) and variations
Setu Banda (Bridge)
Ananda Balasana (Happy Baby Pose)
Pelvic Tilts, 4- 6 total
Supta Baddha Konasana (Bound Angle Pose) with props
Apanasana (Wind Pose)
Roll to Navasana
Navasana, (Boat Pose) hold for 6 breaths
Reverse Table top, hold for 6 breaths
Paschimottanasana, (Deep Forward Fold), Hold for 6 breaths
Combine and mix them up to spend anywhere from 10-20 minutes on the mat!
REMEMBER: Let the breath move freely through the body to all the areas that feel sore or tight. Use the bolster or a rolled up blanket behind the knees to help them relax and to relive tension from the weight of the legs.
ADJUSTMENT: Take the left hand and reach to the right armpit just to the back ribs and holding the flesh pull the shoulder blade down lifting the right chest slightly. Do the left side using the right hand. Supta Tadasana A: From this adjustment initiate with and inhale the arms palms face each other and disengage from the floor up and exhale them over the head letting gravity take them top the floor. Breath and let the body lengthen from heels to fingertips. Breath and on a inhale take your time and using the core release the fingertips and bring the arms perpendicular to the floor and exhale them to the floor.
Supta Tadasana B: This can be done inhale to the sides up and over the head. Remember to use the natural rotation of the shoulder: inhale palms face up and arms and fingertips reach out and up parallel to the floor exhale continue to raise the hands out and up over the head palms face each other. Supta Tadasana C: Let the arms drag along the floor and come from the hips at a 45 degree angle to the extended upward position. Breathing and initiating the movement from the core.
TRY: Bending the Knees, & bringing the feet to a level position with the knees to hold or and use the abdominals to straighten the feet up and lower the feet down 2- 6 times and then take a twist on the right and left sides. As you need to!
Pelvic Tilts: In the Bridge Pose with the back completely on the floor, the natural curve of the low back is naturally curving, inhale hips up lifting the flesh of the buttock and low back and releasing downwards to place the tail bone down and straighten out the low back curve. 2-6 times breathing and lifting exhaling and straightening as slow or fast as you like depending on your body!
Reverse Table Top: With your feet and palms flat on the floor and the arms straight, hips on the ground, inhale lifting the hips up letting the head gently come back.
Release your hands and your feet, push palms and feet lift the hips to as flat a back as possible while continuing to breath and hold for a few breaths, releasing slow with control. Repeat as you like!
Take a SAVASANA with shins and feet resting on the seat of a chair, or legs up the wall or use as many props as you like to lay in SAVASANA for 10-12 minutes