Switch the cross of your arms after about seven and a half minutes.Soften your shoulders and turn your palms to face toward the outer edges of your mat (so that you are not gripping anything but can completely soften and release your muscles). Give yourself a hug by crossing your right arm underneath your left.Once you have your legs set up, slowly lower down onto your back.Tighten your strap until it is taut and will hold your legs in place exactly as they are, even when you release muscular control.Place your feet flat on the floor, roughly as wide as your mat.Loop your legs through your strap and slide it up to your thighs (just above your knees).Turn to face toward the wall if you aren’t already facing it. Move your bolster to the side and take your looped strap again. After practicing both sides equally, return to sitting.After 10 minutes, slowly and mindfully press yourself back up to a sitting position and repeat the same actions on the other side.You may wish to create a pillow with your hands to rest your head on. Turn your head in any direction that feels comfortable for your neck, and relax your arms into any position of comfort.You have the option to rest on top of your right shoulder or to deepen the twist by releasing your right arm over the opposite side of your bolster. Slowly lower the front of your trunk onto your bolster.Gently release both knees toward the right and turn your torso toward the right as well.From a sitting position, bend your knees and place your feet flat on the floor, roughly hips-distance apart.Keep your bolster as it is and move your strap to the side (but keep the loop in it).Stretch your legs forward in front of you and softly bend one knee at a time.ģ. Lean forward slightly to release the strap from around you.Gently press into your forearms to slowly lift yourself back up to a seat. After 10 minutes, move your arms so that they’re next to your sides if they’re not already there.Return to your breath and continuously repeat the word “one” silently to yourself after each full breath cycle. Completely surrender muscular control and allow your body to be fully supported by your props.You may want to place a folded blanket under your head and neck, especially if you find that your head is tilting back. They can relax by your sides, open out into a T-shape, or reach over your head. Lie back lengthwise over your bolster and place your arms in any position of comfort.Tighten your strap until it’s taut and holds you in this shape.Take the same loop of your strap and swing it around your feet.You may wish to place blocks or blankets, or pillows underneath your knees for added support. Draw the soles of your feet to touch and open your knees out wide toward the sides of your mat.Place the loop over your head and let it land around your pelvis. Make a wide loop in your strap and hold the loop with the “tail” of your strap facing toward you for easy adjustments.Place your bolster lengthwise behind you so that it is parallel to the long edge of your mat.Once you’ve created a space of relaxation within, slowly flutter open your eyes. Bound Baddha Konasana (Captured Butterfly Pose) (10 minutes)
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