by Barrie Our Stenciled Heart by Miriam ShapiroIn honor of Valentine’s Day, here’s a short sequence that wastes no time getting to the heart of the matter, so to speak. In this case, that’s freeing the chest, mobilizing the shoulders, liberating tightness in the upper back, and lifting the sternum–all all-important activities that, together, is generated by the uplifting and heart-opening experience of supported backbends. It begins with some quick and effective shoulder openers be accompanied by three subsidized backbends. Enjoy! Props needed: A matted 1 blanket 1 bolster( or 2-3 extra cloaks) 2 blocks 1 beltHeart-Opening Sequence1. Arm Sweeps.Begin in Mountain pose. Inhale and unfold your appendages out to the side and up overhead. Exhale and liberate them back down to your sides. Repeat 5 times. 2. Overhead and Side Shoulder Stretch with strap.Take harbour of a leash behind you with your hands wide. Keeping your weapons as straight as is practicable( become wider with your hands if you need to ), inhale and reaching the strap up and overhead. Then exhale and lower it in front of you. Repeat 3 to five times. Then deeming the buckle overhead, strain side to side.3. Simple Standing Backbend.Hold a buckle behind you with your hands about 6” apart. Keep your elbows bent, roller the surfaces of your limbs back, lift and open your chest.4. Cow-Face( Gomukhasana) Arms.Raise one appendage overhead and deflect it behind your intelligence. Bend the other arm and contact it behind your back. If your digits don’t touch, hold onto a belt as establish. Repeat 2 hours on each side.5. Supported Backbend( Paryankasana) with cloak move or 2 blocks.Lie over a rolled cloak or 2 blocks as demonstrate. Bend your knees and plaza your hoof trendy extent on the floor if your back feels awkward. Stay for 2-3 minutes. 6. Supported Bridge pose( Setu Bandhasana) with bolster, blocks, and belt.Fasten a leash around your upper thighs. Lie back over a bolster or 2-3 house coverings in line with your sticker. Move off the bolster until the pinnacles of your shoulders touch the flooring. Rest your ends and knees on blocks as picture, or crouch your knees and locate your foot flat on the floor. Stay for 3-5 minutes. 7. Mountain Brook Supported Corpse pose( Savasana ). Lie back over a cloak rolling to corroborate your upper back and carry y our knees over a bolster angled squandering a block( as testify ). Place a folded rug under the base of your neck. Stay for 5-10 minutes.
Download Barrie’s free Guide to Home Yoga Practiceright here. Learn more about her bible Evolving Your Yoga: Ten Principles for Enlightened Practice and her online categories at www.barrierisman.com.
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