- Mountain Pose
Roll through your spine to standing and pause here for a deep breath.
To come into mountain pose, step the feet shoulder width apart
and parallel. Lift and spread the toes as you place them back on the
ground. Draw the thighs up, root the tail bone down and engage the
pit of your belly. Let the spine lengthen up and ensure the ribs are soft.
Widen the collar bones, reach the fingertips towards the ground and
slide the sides of your throat back and notice the back of your neck
lengthen. Breathe here for a few moments.
- Tree Pose
Bring the feet together and bring the right foot to the inner left leg in
tree – either at the ankle, below the knee or above the knee. Look for
a horizontal line between the hip points. Bring the hands to prayer or
spiral the hands high. Take a few breaths here and then repeat on the
other side. - Supported Child’s Pose
Come to the floor. Kneel down with the knees wide and slip your
bolster or rolled blanket between the thighs. If you feel uncomfortable
around the ankles, use extra blankets to support yourself as needed.
Keep the spine long as you fold yourself over the bolster and rest
one side of your face onto the bolster. Spend up to 3 minutes here
before repeating with the head turned to the opposite side. Let your
jaw release and drop into the support of the bolster. Finish by bringing
the centre of the forehead to rest on the bolster and then gently roll
yourself up to sit tall.
- Return To Your Intention
Bring your hands to prayer and come back to the intention you set
at the beginning of the practice. Take a little time here to honour the
practice before moving off into the rest of your day.
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Images courtesy of: Movement For Modern
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