Side-Stretch/Warm-up

December 9, 2008 by  
Filed under Yoga Poses

General Guidelines: An open mind, empty stomach, and bare feet are recommended. Do not strain or force any movements.

Breathe in through your nose and out through your mouth. Pay special attention to breath and body alignment. Hold each pose for a minimum of five inhalations/exhalations (about half a minute).

  1. Sit in “Sukhasana” (easy crossed-legged pose). If your hips are higher than your knees, place a towel-roll or folded blanket under your buttocks to level out hips and knees. NOTE: One leg may be placed out in front of the other if this is too uncomfortable.
  2. Inhale both arms overhead, palms face one another.
  3. Drop your shoulders on the exhale. Sit tall through the crown of your head.
  4. Inhale again, exhale the right arm down to the floor.
  5. As you breathe, you inhale and stretch the left arm to the ceiling—exhale and press the right hand into the floor. Stretch the rib cage area, freeing up the intercostal musculature.
  6. Raise right arm up and on an inhale after five breaths.
  7. Repeat on the second side.

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