Everyday Yoga for Everyone – Class 2 – Getting the inner feeling

From the middle of the mat take one big step back and bring both feet together at the end of the mat.  Come into Mountain pose, place your palms on your ribs and start breathing deeply. Allow your chest to expand on each inhale and the ribs to move closer to the spine with each exhale, emptying your lungs and letting more oxygen fill your body. Close your eyes and focus on the breath.

Inhale, lift your arms up towards the sky, reach up and keep them parallel to your ears. On your exhale, sit on an imaginary chair. Let your hips go back and keep pulling your arms up and back, reach your chest forward. Feel your legs engaging, feel your calves and your thighs (quadriceps) contracting to support the upper part of your body. Let all the weight of your body stay on your heels and breathe here.

Inhale and come up, making the legs straight, keeping the arms up. Interlace all 10 fingers and point the index fingers up. Inhale and on your exhale bend backwards, reaching the arms and the head back. Let the weight stay on your heels and allow the chest to open more. Reach up and back; keep lengthening the spine and the muscles of your back. Contract the abdominal muscles and let the intercostal muscles stretch, allowing your breath to become deeper and fuller.

Take one deep inhale and on the exhale separate your palms, make your arms parallel, bring your chin to the chest and start rolling down gently, with control, rounding the spine and keeping the arms by your ears all the time. Keep rounding the spine and reaching the tips of the fingers towards the mat. Keep your feet glued to the mat, weight distributed evenly. Make sure the heels stay on the mat and keep reaching the arms and the crown of the head down. When your fingers reach the mat, place the palms down gently and shift your bodyweight forward, on your toes. Come into a Forward Fold (Uttanasana). Press your chest towards your hips and try to place the abdomen on your thighs.

Contract your legs and your abs and start walking your palms forward, until they are placed under your shoulders. Keeping your whole body engaged, abdomen and legs tight, start lowering the chin and the knees to the floor. Keep the legs together and the elbows tucked in. Stretch your chin forward and place in on the mat, allowing your neck to stretch also. Push the tailbone up. Press into the palms to activate the muscles in your shoulders and keep the shoulder blades connected to the spine. Feel your chest expanding.

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