CLASS 7
Props Required - 2 blocks, 2 blankets and a belt Duration - 58 minutes |
SHORT PRACTICE
Props Required - 2 blocks, 2 blankets and a belt Duration - 20 minutes |
BHARADVAJASANA 1 - USING A CHAIR
Sitting on a chair in Bharadvajasana 1 helps to keep the pelvis and spine aligned and create more length in the spine.
Sit sideways with the left side of the torso facing the back of the chair. Keep both knees inline by using a block in between the thighs. Turn to the left gripping the backrest with the right hand and gripping the side or front of the seat with your left hand. As you inhale lift up through the spine as you exhale twist. Draw the shoulderblades in and lift the chest. |
STANDING MARICHYASANA - USING A CHAIR
When standing for Marichyasana it is more accessible to gain the extension in the spine compared with sitting.
Place a block on the seat of a chair with the chair against the wall. Stand to the side of the chair with you r left hip to the wall. Raise the left leg up placing the foot onto of the block. Have the left knee inline with left ankle and the right leg straight. Turn to the left taking the hands to the wall, the arms wide and elbows bent. Rotate your abdomen and chest to the left and lift your sternum. Draw your shoulder blades in and turn the head to look over the left shoulder. |