Evening Practice - Muladhara

tadasana_edited.jpg

01

Tadasana 

Stand in mountain pose bring your awareness to your body. Feel grounded, bring your awareness to the breath and the body.  (10 breaths)

Peddle feet_edited.jpg

02

Peddle feet

Lift one heel and then the other, bring your awareness to the feet and move with the breath.  

foot stretch_edited.jpg

03

Foot stretch

Plant the right foot down and come up on to the toes of the left foot. Roll over the toes of the left foot. Feel free to pause and take a few breathes releasing the sole of the foot and the top of the foot. Repeat on the other side.

standing cat_edited.jpg

04

Standing cat

Bring the hands to the knees, work with the breath. focus on to the tilt of the pelvis. (6 Breaths)

chair flow_edited.jpg

05

Chair flow

Move slowly and with the breath, with awareness, bend the knees enough to allow the spine to relax. (Repeat 3 times)

07

Goddess flow 

goddess flow_edited.jpg

Bring your awareness to the feet, feel grounded, feel the hips sinking down towards the earth. Feel strong in the legs. (Repeat 3 times)

Forward fold, self touch_edited.jpg

08

Forward fold

move the spine in and out before holding the fold. Focus on to the release rather than the stretch. Bend the knees as you need too. (6 breaths in movement hold for 6 breaths)

wide forward fold_edited.jpg

06

Wide leg fold

Focus on to the release rather than the stretch. Bend the knees as you need too. (6 breaths)

cat cow_edited_edited_edited.jpg

09

Cat - Cow

Move with the breath releasing any tension in the spine. Notice how the body feels, how the movement feels. Where do you feel it? (6 breaths)

childs pose_edited_edited.jpg

10

Childs pose 

With the option of using the bolster under the belly in child's pose to feel the effects of the movement on the body. (6 breaths) Take a further 6 breaths with your japa mantra!

apanasana_edited.jpg

11

Apanasana

Move with the breath releasing the spine, Try one leg at a time or both together.  (6 breaths)

bend knees_edited.jpg

12

Bend & straighten knee

Draw the left knee to the chest and slowly with the breath bend and straighten the right leg. Remember to point and flex the toes.  (6 breaths)

straight leg_edited.jpg

13

Leg lift

Keep the right leg straight and move slowly with the breath from the hip. Remember to keep the leg off the ground. (6 breaths)

hamstring stretch_edited.jpg

14

Assisted hamstring stretch 

Bring the strap around the back of the head inline with occipital bone and then around the base of the right toes. If this causes strain on the back bend the left knee. (6 - 12 breaths)

REPEAT 12 - 14 on the other side

twists_edited.jpg

15

Twists

Keep your feet grounded and move in and out of the twist to prepare the body for (4 breaths) Hold the twist on both sides (6 breaths)

inversion_edited.jpg

16

Supported inversion

You can do this up a wall at home or use a chair. Simply breath notice the effects of the practice (6 - 12 breaths)

lotus_edited_edited.jpg

17

Chandra Bhedana

Finish the practice with your Chandra Bhedana breath. (10 - 20 breaths)