Open the knees wide and grab for the outside or inside edges of the feet. If this is not accessible, grab for the ankles or calves or wrap two fingers around the big toes. Work to align the ankles over the knees. Energetically, draw the knees downward, towards the ground, in order to receive opening in the hips and groins. Press the tailbone or the low-back down, minimizing space between the low-back and the ground. Slightly tuck the chin to lengthen the back of the neck. Stay here and breath.Take long and slow inhales and exhales.
Option to rock from side to side to massage the low-back. Option to straighten one leg and then the other, perhaps even both at the same time. If both legs are straight, energetically press the low-back down into the ground.
Stay in Happy Baby and breathe for 3-5 full rounds of breath or longer if you are craving more restoration.
To come out of the posture: Draw the knees back into the chest and give yourself a hug. Wrap the forearms around the shins, bringing the forward to the knees and the chin to the chest. Notice how you feel after taking a few moments out of the day to slow down, breathe, and nourish the body and mind. Roll to one side and gently press yourself up to a seat.
Check with your doctor before performing any form of exercise including yoga. Always honor your body. If a posture gives you pain, gently come out.
Christi Iacono, In Rhythms Yoga, Clairemont, S.D.
Christi is a certified yoga instructor that focuses on teaching adults, private lessons, and kids. She has an intimate space in Clairemont, San Diego, located in the Mount streets. Christi has experienced many positive physical and mental transformations from her regular yoga practice. She enjoys sharing her experience, passion, and dedication with her students. She believes that yoga is accessible to all. Rather than forcing someone’s body into a pose, Christi carefully works with each individual to find the variation that will best serve your body. Contact email@example.com for more info. Go to www.inrhythmsyoga.com to see the class schedule and instructors.