BIRD DOG: Draw abdomen inward while breathing normally. Maintain a neutral spine. Lift opposite arm and leg. Hold 10 seconds. Repeat on other side. Do 10 reps. Increase hold time to 20 and 30 seconds as tolerated.
TREE POSE: Assume the position. Abdomen inward. Pelvis faces forward. Hold for 20 seconds or 3-4 normal breaths. Move into the warrior poses from this pose with standing leg the forward leg. Progress to 30 and 60 seconds or 6-12 breaths as tolerated. Easy, normal breathing. Do 3 rounds on each side.
WARRIOR 1: Same hold and reps progression as tree pose above, but stay on one side for warrior 1, 2, and 3 before moving to other side. Pelvis stays forward
WARRIOR 2: Flow from warrior 1 to warrior 2 on same side. Pelvis is facing to the side now. Same hold time.
WARRIOR 3: Flow from warrior 2 to 3. Keep hips level. Same hold time.
Then repeat the sequence on the other side. Do 2-3 sets as tolerated. Increase hold time as tolerated.
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