In this pose it is best to start in Mountain Pose, inhale as you lift your arms over head. Exhale as you bend forward, hinging at the hips, stopping half way down. Palms face the floor and your shoulder blades should press toward the spine. Knees should remain soft. It is ok to bend the knees, like in chair pose,to help keep the lower back safe. Your gaze should be on the floor.
When you are in this pose you may think about how there is an energy moving from your head, through your spine and to your finger tips. I like to say, “Pick your destination, you are preparing for a graceful flight.”
Pose Benefits:
This pose is most beneficial for strengthening your back muscles and stretching your hamstrings.
Sequences Suggestions:
In class we went from Mountain Pose to Airplanes, repeating 4 times and holding the pose for 3-5 breaths.
We also did a fun sequence starting with:
Mountain Pose
Warrior I
Warrior II
Triangle
Warrior II
Widestance Mountain
Widestance Airplane
Widestance Forward Fold
Widestance FF walking our hands from center to left and right foot
Warrior II
Warrior I
Chair
Mountain
Repeat placing the opposite foot in front. You may hold the poses as long as you like. Remembering to breath in and out through your nose.
This week in class we did Airplane Pose.
Alignment Tips
In this pose it is best to start in Mountain Pose, inhale as you lift your arms over head. Exhale as you bend forward, hinging at the hips, stopping half way down. Palms face the floor and your shoulder blades should press toward the spine. Knees should remain soft. It is ok to bend the knees, like in chair pose,to help keep the lower back safe. Your gaze should be on the floor.
When you are in this pose you may think about how there is an energy moving from your head, through your spine and to your finger tips. I like to say, “Pick your destination, you are preparing for a graceful flight.”
Pose Benefits:
This pose is most beneficial for strengthening your back muscles and stretching your hamstrings.
Sequences Suggestions:
In class we went from Mountain Pose to Airplanes, repeating 4 times and holding the pose for 3-5 breaths.
We also did a fun sequence starting with:
Mountain Pose
Warrior I
Warrior II
Triangle
Warrior II
Widestance Mountain
Widestance Airplane
Widestance Forward Fold
Widestance FF walking our hands from center to left and right foot
Warrior II
Warrior I
Chair
Mountain
Repeat placing the opposite foot in front. You may hold the poses as long as you like. Remembering to breath in and out through your nose.
Music:
See my Playlists for music suggestions.