pose of the month - PURVOTTANASANA

 

LONGWAVE YOGA POSE OF THE MONTH
OCTOBER: PURVOTTANASANA (Upward Plank Pose)

Open your heart and feel the abundance! Our pose of the month, upward plank, allows us to feel expansive through the heart while being fully supported by our strength and support of the Earth.
 

Step-by-Step Instructions:

 

1. Start seated and place your hands about 6-12 inches behind your hips, fingers facing toward your toes. 

2. Bend your knees and place your feet on the floors, big toes turned in a little bit, heels about 12 inches from your sits bones. 

3. Exhale, press down through your inner feet and hands down against the floor as you lift your hips until you come into a reverse tabletop position. torso and thighs approximately parallel to the floor, shins and arms approximately perpendicular.

4.. As you continue to press the hips toward the sky, straighten your legs one at a time. Press your shoulder blades against your back torso to support the lift of your chest.

5.  Without compressing the back of your neck, slowly drop your head back.

 

To modify:

You may remain in table top position until you begin to feel comfortable and strong enough to straighten the legs. For additional neck support place a chair underneath the head before doing this pose. 

 

Cautions and Contraindications:

 

Wrist and neck injury. 


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Kevin
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