THE ESSENTIAL YOGA POSES
- From Standing Forward
Fold, inhale and lift your
torso. Imagine doing Cow
pose here. Let your belly
drop and your heart lift.
- If this is difficult to
achieve with your hands
on the ground, let them
slide up your legs until you
can open your chest and
take any rounding out of
your back.
- Keep the neck and
spine long.
GAZE: Forward to a spot
in front of your mat
PRECEDING POSES: Standing
Forward Fold, Seated Forward
Fold, Cobra, Up Dog
COUNTERPOSES: Standing
Forward Fold, Plank
PRECAUTIONS: If there is tightness
in the hamstrings or this bothers
your lower back, bend your knees.
TIP: Do not just lift your
head here; work to find a
tiny back bend in your upper
back. Imagine pulling your
spine through your chest.
