Stand on your mat and ground yourself through your feet, firm up your legs, engage your abdomen and fold over with a flat straight spine, bending your knees if necessary. Place your hands on your mat or on your shins. Inhale and lift your hips towards the sky, exhale reach the crown of your head down – elongating your spine.
Breath is calm and deep – in and out through your nose. Bring deep awareness to your breath – feel your breath coming into and leaving your body. Slow your mind – focus on your breath and your body. Allow your upper body to “dump over” your lower body – release all tension in your back, your shoulders, your neck, your head – envision any tension or stress pouring out of your body through the crown of your head. Nod your head easily – really let go. Allow your upper body to become heavy and completely relaxed. Relax your chest, your neck, your facial muscles. Breathe out all of the stress and tension from your day.
When you release, engage your abdomen, and come back up slowly. You can roll yourself up, articulating each vertebrae in your spine if you like. Roll your shoulders down and back. mmmm!
- Stretches your legs and your entire back
- Elongates and rejuvenates your spine
- Floods your brain with blood, energizing your mind and body
- Stimulates digestive organs
- Relieves tension from back, neck, head