Drop the back of your head to the floor and feel your throat open. Basically, the block should be propping up the backside of your heart. You will lie down on the block so that the width of it stretches across the width of your shoulder blades. Grab your block, and set it the flattest and widest way, on the floor. Supported Fish Pose Variation įind a seat. ***Repeat 10 and 11 on the left side before moving forward.ġ2. If you feel wobbly, squeeze your inner thighs together more. Eventually, shift your gaze toward your belly button. Hollow your belly and fold deeper toward the ground. Engage your inner thighs to mid-line to maintain the squaring of your hips.
Wrap your right hip crease toward the back wall. As you exhale, fold your upper body forward to the space inside your right knee. As you inhale, lift your heart to the ceiling and widen your chest. You can either interlace your fingers into a fist or grab opposite elbows, like Ragdoll behind your back. Take your hands into a bind at your low back. Your left toes should be pointing toward the top left corner of your mat, and your heel should be rooted firmly to the floor. Step your back foot in slightly, and land it flat on the floor at a 45-degree angle for Warrior One. (Left foot forward, Vertical Twist to the left.)Īfter both sides are complete, step back to Downward Facing Dog.įrom Revolved Crescent Lunge, return to Crescent Lunge. When you’re finished, take the second side. Feel the rotation surrounding the heart space, and the concurrent mobility and space you’re creating there. Prioritize the length in your spine as you deepen your twist. You can always grab onto your right thigh with your left hand, to help the twist. Reach your right arm to the back wall, and your left arm forward. On an exhale breath, Vertical Twist to the right. Wrap your right hip crease toward the wall behind you. Notice the opening on the front of your left hip. Squeeze your inner thighs together, as you send your pelvis forward. To find Crescent Moon, drop your back knee to the floor, and lift your torso arms to the ceiling. Make your way into a lunge with the right foot forward. When you’re finished with the backbend, come back to Mountain Pose.Ĥ. Observe the quality of experience that unfolds as you open into your front body. If it feels vulnerable to open the chest wide, or uncomfortable, try to breathe into that sensation. Notice how the backbend feels in your body. Keep your core hugging in tightly the entire time. Squeeze your elbows behind you as if they could meet behind your head. Feel the backbend right behind your heart. Reach your arms to the ceiling, but melt the shoulders.Īs you feel ready for it, invite a small backbend. Lift your rib cage higher away from your waistline. Lengthen your tailbone toward the floor as you wrap your core inward. Find a gentle bend in the knees as you engage your quadriceps. Distribute the weight equally through the soles of your feet. Your feet can be hip-width distance or together, whatever feels best for your pelvis.
You can stop in a Forward Fold along the way if that sounds good to your body.īuild your Mountain from the ground up. Make your way up to Mountain Pose however you’d like - standing, with arms reaching up.
#Heart opening flow yoga free#
Feel free to add in any other poses or transitions that you love allow your creative juices to flow as you bring this sequence to life.ģ. Unroll your mat and practice these postures. We find ourselves more satisfied with how our experiences unfold because we know we acted from love and kindness, instead of stress and judgment. When we keep the heart open, all things end well. This flow is designed to help you keep the love and gratitude flowing, even when it’s challenging. To support you in a joyful and stressless experience through the holiday season, we’ve created this heart-opening slow-flow yoga. You’ll see - just a few postures and breath can make a huge difference in your presence and well-being.
#Heart opening flow yoga full#
But you don’t need a full hour to get the benefits of a yoga practice. Sometimes it’s hard to get a practice in at the yoga studio. We need a place where the overflowing emotions and thoughts can come back down to a calm simmer - and that place is your practice. When family drama is running high, you sift through it on the mat. When times get hard, you can lean on a gentle yoga flow to soften tense muscles and soothe an anxious mind.
And a regular yoga practice is the perfect way to do that. If we want to indulge in the giving of the season and enjoy the process, we need a devoted practice of self-care. If we want to indulge in the giving of the season, and enjoy the process, we need a devoted practice of self care.
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