This week we've put everything we have practiced in the last 6 weeks
into one challenging pose - and many of you have discovered that the whole is much more than the sum of its parts.
Here are instructions for Bird - Dog posture.
Bird - Dog Workshop:
This exercise can be done both on your hands and
knees, or in modified all – fours with your forearms on the mat and your elbows directly below your shoulders.
- Gently press your hands and left shin into the floor as you slowly slide your right foot out behind you until your knee is straight.
- Lift your leg until it is hip – height and in line with your trunk.
- Keep your kneecap facing down toward the floor. Avoid turning leg outward when lifting it up.
- You may feel yourself leaning into your left hip as you raise your right leg. To avoid this, push firmly down into the mat with your left shin and the top of your foot as if you were trying to make an imprint in the carpet with your leg. If your ankles are too stiff,
place a folded towel under them and press into that.
- To prevent shoulders from collapsing as you lift your leg, press down with your hands as if to make hand prints in the carpet.
- Keep your elbows straight, but not locked. Broaden your chest and collarbones and keep your shoulder blades down along your back. Have your neck in line with
your spine and let your eyes gaze at the floor a foot in front of you.
- For an added bonus, pretend you are pressing your extended forward arm's palm down into an invisible obstacle.
Finish by resting in child’s pose for several breaths.
To retrain and
strengthen your core, do 3 reps on each side once a day.
Enjoy your gorgeous weekend and, as usual, see you on the mat!