I love this deep forward fold, as I feel a
real sense of letting go in the hips and a release of tensions in the upper
back and shoulders. As I breathe in I
feel expansion and as I breathe out a sense of letting go, and a sense of
satisfaction as I know the shape of who I am in the outer and inner world.
Stand in tadasana then take the feet apart
so that they are under your wrists if the arms are held out shoulder
height. Turn the toes to face
forward. Spread your weight evenly over
the feet so you are pressing down on the outer and inner edge of the foot. Interlace your hands behind you back and
inhale expanding your chest lifting it up and pushing the hands down toward the
floor. As you exhale tip the tale bone
back and fold forward from your hips, taking the arms up above your head. Keep pressing all sides of the feet down into
the mat to ground you. Feel the shoulder
blades pulling in towards each other.
Keep pushing your hips upward, this is the force of opposition, the hips
pushing up and the upper body pulling down toward the earth. Breathe deep ujayi breaths, for as long as is
maintainable. To come out as you inhale
reach forward with the upper body and lift the body back up. If this stretch is a little strong for you
then lighten it by keeping the knees slightly bent.
This pose is a great reliever for fatigue,
stress, headaches and mild depression.
Enjoy feeling your body, breathing into
the body and finding a sense of the self again, overcoming the distortions and
afflictions of our minds, calming ourselves and overcoming angers, frustrations
and tiredness.
Have a beautiful day
AUM Shanti shanti
Mangala / nicky
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