Start to flow
first published on Familiesonline.co.uk 01/05/2011
The lunge
Well done for working those forward bends – or rather releasing resistance to bow deeply. You will visit the forward bends again at the end of the Sun Salutation.
Now keeping a safe forward bend with your hands/finger tips on the floor you will move into the lunges. Keep your knees as bend as needed or place the hands on strong blocks or books that won’t move as you start getting into the flow!
From your standing forward bend step your right leg towards the back of the mat as you bend your left knee coming into a lunge. All ten toes pointing to the front of the mat. Back heel is off the mat.
The front knee it above the front heel. You can still see your toes and are not straining your knee. Keep lengthening your spine and releasing your hips.
You have options to make the pose work for your body.
Keep your hands on blocks if that feels good
The hands are on the outside and in line with the front foot. But if you don’t have space for this or if you are pregnant step your front foot to the outside of your left hand.
Bend the back knee to the floor (or onto a folded blanket)
Straighten that back leg strongly reaching through the heel as you lengthen your heart forward.
Think of expansion from your pelvis. Just like your standing forward bend this is a move from your hips. One leg reaching back, the other is moving forward from your hips. So keep the hips square and expand forward and backwards. Lift through your inner right (back) thigh and keep your front (left) knee aligned with that front foot.
This is a transition pose but stay here for a few breaths to experience any sensation in the front of your right hip and how your left hip and buttock feels. Let your body move with every breath – expansion on an inhale, releasing on an out-breath.
Want to explore the hips and pelvis? Join us for a 2 1/2 hour yoga workshop on Sunday the 15th of May 10-12.30:
This 2 1/2 hour Vinyasa Flow Class will explore the physical, emotional and energetic relationship to the hips and pelvis through asana. Lighthearted, playful and with plenty of time to find alignment in the postures.
Movement and Posture, Pelvic Health, Expression and Creativity. See HERE for details and read theYogaembodied Newsletter
If you have any injuries, medical conditions or any health concerns or if you are pregnant or a new mum please speak to a yoga teacher or health professional before starting a new exercise programme. Visitwww.yogaembodied.com for further details on yoga and ayurveda.
Anja is yoga teacher specialising in Vinyasa Flow (all levels), Pregnancy Yoga and Postnatal Yoga for mums and babies.
She has a BSc and PGDip in Ayurveda from Middlesex university. This qualifies her to practice as an Ayurvedic practitioner, advising on herbs, lifestyle, diet as well as giving body treatments including massage.