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Transforming Fear to Joy

Yoga Actions for CHAIR YOGA I — to lengthen the SPINE

Standing Poses to Lengthen the Spine

Do each pose within your capacity, which means finding the level of sensation that presents a challenge without experiencing aggression or pain.

Complete the following Yoga Actions while in each pose.

YOGA ACTIONS:  to lengthen the Spine

1.  NAVEL lifts to back waist.
2.  TAILBONE extends away from CROWN while CROWN extends toward wall.

1 & 2.  SALAMBA (SUPPORTED) UTTANASANA

1.  BASE (mounds) of 5 digits gently press into chair.
2.  EXHALE & step back into right-angle – outer hips over outer knees over outer ankles.

Stay for 5 – 15 complete BREATHS

(1 breath = 1 inhale + 1 exhale)

Release head & hands to pose below.

1.  Forehead (third eye chakra) rests on chair seat.
2.  Clasp elbows.
3. Complete the Yoga Actions.

5 – 15 BREATHS

Slowly return to standing.  If wobbly or dizzy, place forehead into wall until blood pressure normalizes.

3.  SALAMBA UTTHITA HASTA PADANGUSTHASANA II