Day 21 of 30 of the #teamlivelongandprosper yoga challenge! Today we have Frances in Full Wheel or Urdva Dhanurasana which is one of the most invigorating backbends because the chest is very open, and the lungs can expand fully on the inhale. The extension in the legs slightly compresses the kidneys, stimulating the adrenal gland. All the abdominal muscles get a deep stretch, as well as the shoulders. This backbend is also an inversion, therefore more blood flows to the brain, stimulating brain function. Points of Alignment: *Begin lying on the back with feet flat on the floor, toes spread wide and facing straight forward, heels pointing straight back *Bend elbows, planting the hands by the ears, fingers facing towards the shoulder, palms and fingers flat in the floor *Raise the hips up and rise to the crown of the head *Gather the elbows into alignment with the shoulders and the knees into alignment with the hips *Attempt to straighten the arms taking care not to splay the toes wide *After several breaths, tuck the chin to the chest, rise up to the balls of the feet and lower down softly Variations: *An intermediate variation involves extending one leg at a time in the air while keeping the other foot grounded. An even more challenging version involves raising the opposite arm and leg *Practitioners can work to bring their feet together to straighten their legs Dont forget to use #teamlivelongandprosper and tag both @laurahemmingsfitness and @franceskilkenny in your post to be entered into the drawing everyday!
Posted on: Sun, 08 Jun 2014 14:27:53 +0000
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