Dancer Pose In Yoga
Savasana (Corpse Pose)
Lie down flat on your back in the center of your mat. The heels of your feet will touch but allow your toes to fall out to the sides. Rest your arms with hands palms up alongside your body, far enough away from your sides that there is no effort required to keep them there. Allow your fingers to curl naturally in towards your palms.
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Gently tuck your shoulder blades under your body to add more comfort to this final resting posture.
As you rest here, observe your breath. Let your body and mind rest by bringing stillness into this pose. Rest here for as long as you would like – your body and mind will thank you!
FLAT TUMMY YOGA FLOW – STRENGTHEN BACK
Benefits: Strengthening your back helps the muscles of the abdomen work more effectively, which means that the benefits of every core-strengthening move are doubled if your back is strong. Each of the poses in this flow can be repeated twice, one right after the other. Hold each pose for as long as possible, using your breath as a tool to keep you focused and aware of your body.
Baddha Konasana (Bound Angle Pose)
Bring the soles of your feet together and allow gravity to pull your knees down towards the earth. Press the soles of the feet together and lengthen the spine. Imagine your pelvis is a bowl of water. When most people enter this pose their bowl of water tips backwards because of tight hips and groins as well as weak backs. To help remedy this issue, bring your hands to your hip points and imagine yourself lifting them up and pressing them forward – the bowl of water will no longer tip backwards, but instead will be centered and slightly forward.
Focus your attention to your breath, breathing into your hips and lower back. Stay in this pose for several breaths, allowing the back to strengthen and the hips to relax.