68/69energizer
locust/quadriceps stretch
16
Rest, as you did in step 13, but turn your head
the other way. For a Quadriceps Stretch, place
your left forearm on the floor in front of you. Lift
your head. Bend your right leg and, with your right hand on
top of your right foot, stretch your right foot down toward
the floor on the outside of your right hip.
Breathe evenly.
15
If you want to work a little harder, exhale, lifting
your straight legs as well as your head and
shoulders off the floor. Stretch your arms back
toward your feet. Inhale and come down. Repeat (as
long as you are not experiencing any back pain).
stretch your arms back
toward your feet
navel lifting toward your chest
pubic bone pushing into the floor
forearm rests
horizontally in
front of you
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half bow/rest
keep hip bones on the floor
lift thigh up off the floor
big toes
touching
17
Inhale and move your hand to hold the outside of
your right ankle, ready for a Half Bow. Keep both
hip bones on the floor. Exhale and lift your right
thigh up off the floor. Breathe evenly. Inhale and release
down. Repeat steps 16 and 17 on your left side.
18
Make a pillow with your hands in front of you
and rest your forehead on your hands. Lie with
your big toes touching and your heels apart.
Rest, breathing gently.
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70/71energizer
full bow/child
20
Bring your hands under your shoulders,
exhale, and push back into Child’s Pose.
Your heels are apart and your big toes
are touching. Bring your head to the floor and feel
your buttocks stretching down toward your heels. Bring
your hands by your feet with your palms facing upward.
Breathe in and feel the breath move in your lower back.
Exhale and release your buttocks back and down
toward your heels. Follow your natural breath.
19
To do the Full Bow, bend both knees
up and hold your ankles firmly with your
hands. Exhale and lift your thighs up off
the floor. Inhale and, as long as there is no pain in
your lower back, lift a little higher as you
exhale. Inhale and come down. Use a
belt if you find this difficult (see inset).
easier option
palms facing
upward
forehead on the floor
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lord of the fishes twist
foot flat on the floor
right hand on the
floor behind you
twist as far
as possible
fingers touching
the floor or block
sitbones push down
21
Inhale, rolling up vertebra by
vertebra, with your head coming
up last, until you are sitting on
your heels. To do the Lord of the Fishes
Twist, sit on your left side with your feet
out to the right. Place your right foot on the
floor, on the outside of your left knee. Rest
your left elbow on your right knee. Inhale
and feel yourself getting taller. Exhale and
turn to the right. Inhale and feel yourself
getting taller. Exhale and turn to the right.
22
Inhale and come back to
the center. Repeat on your
other side. If you find this
twist difficult, place a block underneath
you and stretch one leg out in front of
you, crossing your other leg over it,
bringing the opposite elbow around the
top knee (see easier option). Inhale and
come back to the center. Release your
legs out in front of you.
easier option
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72/73energizer
floor twist/final relaxation
24
Inhale and come back to the center. Lie flat with your
knees bent and your feet on the floor (hip-width apart
and parallel). Lift your head and look down your center
line to see that you are straight. Place your head on the floor and
your arms away from your body. Lengthen one leg out along the
floor and then the other, ready for the Final Relaxation. Close your
eyes and stay here for 2–5 minutes. Place a folded blanket under
your head, a cushion under your knees, and an eye pad on your
eyes, if you wish, to make you more comfortable.
23
Lie flat on your back and check that you
are straight. Place your right foot behind
your left knee. Hold your right thigh with
your left hand as you take your right knee toward the
floor on the left. Looking out toward the right, let your
right arm release to the floor and feel the stretch
through your right shoulder and armpit. Inhale and
come back to center. Release your legs and repeat
on your other side (see inset).
palms facing upward
shoulders relaxed and
away from ears
right foot is
behind left knee
turn head to
the right
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