|Standing Forward Bend - with chair|
|Adho Mukha Svanasana - Downward Facing Dog Pose|
Resting head on block, adjust weight so evenly balanced on all limbs and keep elbows and knees firm.
See blog for March 2011 - Pose of the Month for more instruction on this pose.
Stay for 3-5 minutes.
Sit on a foam block or folded blanket with legs stretched out in front, keeping legs and feet together. Outer thighs roll inward and press out through inner heels. Inhale and stretch arms up overhead to lengthen the side body and create space in the hip crease. Exhale, bending forward at hips and rest head on seat of chair. Arms can stretch up on back of chair as in picture above or can cross arms over head and rest forehead on top of folded arms. Stay with easy breaths for 3-5 minutes.
Various ways to enter pose. Lie on floor with legs going up the wall. Bend knees and press feet into the wall. Lift pelvis up bring bolster underneath. Support buttocks on bolster. Wiggle closer to wall as need so legs stay touching the wall. Roll the outer shoulders under to open chest more, back of head rests on floor and release arms down by sides. Breath with smooth breaths keeping abdomen relaxed.