RELAX THE ENTIRE LENGTH OF THE BACK
This sequence allows you to relax the back along its entire length in a gentle manner by mobilizing the body, particularly the bust, in all directions thanks to front and rear extensions and twists. Doing a complete practice helps rebalance the spine, feel sensitive areas and prepare the body for movements in everyday life.
|| : postures to be added only for 90-minute classes
|| : postures only for advanced practitioners
ADHO MUKHA VIRASANA Beginners: hands on bricks + forehead on brick if necessary
- first forearms placed on the ground then slowly progress towards the outstretched arms posture
SUKHASANA (R/L) Beginners: pool on brick
- place your fingertips on the ground on each side of your hips + straighten your back
➞ URDHVA SUKHASANA
- stretch the arms to the fingertips towards the sky on inspiration
➞ SUKHASANA IN SIDE BEND 5 long breaths
- lean to one side when exhaling
- lower the elbow towards the ground without breaking at the waist + keep the opposite buttock on the ground
➞ PARIVRTTA SUKHASANA 5 long breaths
- press the hand on the knee to rotate more from the base of the spine
- find the length from the base of the spine to the top of the skull
➞ SUKHASANA IN FRONT EXTENSION 5 long breaths
- stretch the back by pressing the hips back and at the same time bring the sternum forward + stretch the arms as far forward as possible
➞ SUKHASANA IN BACK EXTENSION 3 long breaths Beginners: hands on bricks
- place the hands flat behind the hips + roll the coccyx towards the pubis + lift the hips
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