Things You'll Need:
- 2 lightweight foam yoga blocks
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Step 1
Sit on your mat or directly on the floor and place 1 yoga block on either side of your hips. Place the blocks so that they are low and not tall.
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Step 2
Place each hand on each block and lightly press your palms into the blocks. At the same time, lift the chest and draw the muscles of the upper back and shoulders down away from the ears.
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Step 3
Keeping your hands on the blocks, notice if you are fanning your elbows out to the sides. Instead, with your hands lightly pressing into the blocks, draw your elbows to your sides. At the same time, widen your collar bones so that your chest is not puffing forward or collapsing.
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Step 4
Now that you have learned to work the hands to lift the chest, move the yoga blocks so that 1 block is between the feet and 1 block on the head. With the block between the feet, press into the back of the center of the heels into the floor and microbend the knees. With the block as a focal point, lift the thighs so that the legs straighten and the block remains intact. Actively firm and contract the side hips to stabilize the pelvis.
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Step 5
Now with the block on your head, elongate your spine by lifting your head up towards the ceiling until you feel length in the spine.To complete the pose, press your hands into the floor by your hips and, keeping the block between the feet, activate the legs to firm the thighs and also lift the head with the block on top of it, to grow the spine longer. Last, as you keep the blocks where they are, lightly draw the lower core abdominals in toward the belly to support the low back. All of these actions done simultaneously will improve your posture. These actions lengthen the spine and draw the shoulders down the back, lift the chest and engage the legs and lower abdominal muscles to all actively support an elongated spine.
