a little sequence for the ones who are still in skiing mood :-) - no matter what, take care of your body!
start off in mountain pose - ground and connect with your breath
reach your arms up and come into a standing forward bend - gentle in the knees, let the upper body hang, take 5 deep breath
step the right leg back into crescent moon - sink into the hips, reach the arms up and exhale into a gentle backbend, take 5 deep breath
release and step the other leg back into downdog - stay for 5 long, deep breath
step both legs forward into a standing forward bend once more - take it as gentle as in the beginning or deepen by holding on to your toes, ankles, calfs..., stay for 5 deep breath
roll your spine up, you're back in mountain pose
Savasana - release the body to the floor, but hold on to your breath, prepare for shoulder stand
plough - releasing the feet behind your head, stay for 8 deep breath
fish - gently roll your back and legs back onto the floor, come to rest on your arms and lift up the chest into fish pose. again, any version is fine, so do a supported fish posture if that's what your body asks for, hold the pose for 5 deep breath
cobra variations - roll onto your abdomen and do any cobra variations you like. I personally prefer to bring the arms into the back and interlace my fingers to help roll my shoulders back, hold the pose for 5 deep breath, repeat if you like!
child pose - sit back into the pose and release the back for 5 deep breath
half spinal twist - twist to each side, hold each side 6-8 breath
release the feet - kneel, tuck your toes under and rest on your heels - to stretch out the soles of your feet after along day in your ski-boots!
headstand - round off in headstand for as long as you're comfortable, stay connected with your breath!
Savasana - take at least 10min to rest...you happen to have a guided relaxation with you, go for it!
start off in mountain pose - ground and connect with your breath
reach your arms up and come into a standing forward bend - gentle in the knees, let the upper body hang, take 5 deep breath
step the right leg back into crescent moon - sink into the hips, reach the arms up and exhale into a gentle backbend, take 5 deep breath
release and step the other leg back into downdog - stay for 5 long, deep breath
step the right leg forward into crescent moon on the other side!
step both legs forward into a standing forward bend once more - take it as gentle as in the beginning or deepen by holding on to your toes, ankles, calfs..., stay for 5 deep breath
roll your spine up, you're back in mountain pose
Savasana - release the body to the floor, but hold on to your breath, prepare for shoulder stand
shoulderstand - get into your favourite version of the Asana, take 10 long, deep, breath
plough - releasing the feet behind your head, stay for 8 deep breath
fish - gently roll your back and legs back onto the floor, come to rest on your arms and lift up the chest into fish pose. again, any version is fine, so do a supported fish posture if that's what your body asks for, hold the pose for 5 deep breath
cobra variations - roll onto your abdomen and do any cobra variations you like. I personally prefer to bring the arms into the back and interlace my fingers to help roll my shoulders back, hold the pose for 5 deep breath, repeat if you like!
child pose - sit back into the pose and release the back for 5 deep breath
half spinal twist - twist to each side, hold each side 6-8 breath
release the feet - kneel, tuck your toes under and rest on your heels - to stretch out the soles of your feet after along day in your ski-boots!
headstand - round off in headstand for as long as you're comfortable, stay connected with your breath!
Savasana - take at least 10min to rest...you happen to have a guided relaxation with you, go for it!
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