There should not be any strain on the neck or head. The muscles of the chest and upper back are working here. Exhale to raise the upper torso off the ground with the head tilted back, opening through the neck and heart centre. Gently lifting each side of the buttocks alternately, place the hands under the buttocks, inhale and press down on the forearms and elbows. Bring the soles of the feet together to create a diamond shape and to further open through the front body. Transition from Puppy Pose by gently sitting back up moving to the ground, lying on the back. Press the hands into the ground and hold for 3-5 breaths. There is a slight curve in the lower back and the hips remain stacked over the knees. You may need to allow the hands to slide forward.

Inhale deeply, and exhale to melt the heart down to the ground until the forehead meets the earth. With the core engaged, gently walk the hands forwards a few inches. Gently move from the ground to all fours, stacking shoulders above the writs and hips above the knees. Then, with control, exhale and lower all the way to the ground. If possible, hold the position just above the ground, so the body is parallel to the floor for 1-2 breaths. Hugging the elbows into the body, exhale and bend the elbows to lower the torso towards the ground, with control. Distribute the weight evenly through the fingers. Engage the core and keep the hips in line with the shoulders which are drawn down and back. Eye gaze is on the ground between the hands and the chin is tucked to create space in the back of the neck. Inhale, and exhale to lower the hips and shuffle the feet back into plank pose. Move out of Side Angle Pose by returning the hands to the ground underneath the shoulders and bring the top foot to meet the back. Inhale to keep the chest open and lifted, and exhale to sink further into the twist.

Side Angle Poseįrom Crescent Lunge, inhale and exhale to gently twist the torso, bringing the same hand as the front food to ground, just inside the planted foot and extend the top hand out long. Draw the pubic done down and naval to ribcage. The front knee is at 90degres and stacked over the ankle and hips are squared to the front of the mat. Engage the core and inner thighs for stability, and slowly raise the arms overhead.

Hold for 4-6 breaths Crescent Lungeįrom Downward Facing Dog, bring the lifted foot through the midline and plant the foot between the hands. Begin with the knees bent and pedal gently, moving with the breath. In this pose, the spine is long and stable as the core is engaged. Relax the head, drawing the chin to the chest. Come onto the toes and lift the hips up towards the ceiling and soften the knees, drawing down through the heels. Downward Facing Dogįrom Cobra, bring the palms just wider than the shoulders, turn the hands out slightly, spread the fingers and press evenly through all parts of the hand. On the final exhale, lower to the ground. Press evenly into the feet and pubic bone. Naval points down, shoulder blades draw together, and the neck is raised. Exhale to press the torso up lifting from the chest, curving the spine. Inhale, core is engaged, and the top of the feet press into the ground. Place the hands underneath the shoulders. Cobraįrom Childs Pose, flow the torso forward to the ground so you are lying on your stomach. Press the third eye on the mat to aid in releasing any intuitive blockages and hold for 3-5 breaths. The torso rests between the thighs and the arms extend out long in front with the palms on the mat. Knees are hip width apart and the feet are together. Extended Childs Poseīring the knees to the width of the mat and exhale to sink the hips back to the ground. As we move through this flow, focus on moving with the breath, pairing each breath with a movement. Move between the poses with the breath for 4-5 breath cycles. Push the floor away to round the shoulders. Draw the chin towards the chest, tuck the tailbone and draw up through the naval. Exhale into cat by rounding the shoulders and pushing the spine upwards. Open the chest by moving the breastbone up and forward, and gently draw shoulder blades together. Inhale and gaze upwards to curve the spine downwards.

Cat/ Cow Poseīegin with the knees stacked underneath the hips, and wrists stacked underneath the shoulders. It also brings a sense of peace through aiding to restore balance to the body and mind as it focusses on opening and nourishing the heart chakra.Ĭomplete this flow twice, alternating sides. This sequence gets the blood flowing, builds strength and stretches the shoulders, arms, chest and back body. This 10 minute heart opening yoga flow opens and releases tension through the chest and is a great way to reconnect the mind and body.

Heart opening flow yoga