Three-week course

Welcome to DAY 2 of week 1 of the course!

As before, start with a short motivation exercise.

Today we will do Setubandha Vinyasa. If you don't have a lot of time, only watch and learn the sequence. This vinyasa strengthens the muscles around the spine, and is great for any lower back problems. It also strengthen the thighs.

A beneficial technique is rolling of the spine when lowering your back; first put the upper vertebrae on the ground, and then continue lowering each vertebrae one by one until you reach the sacral section. This ensures proper alignment of the spine, relaxes the muscles around it and supports decompression of intervertebral discs.

Remember about the breathing technique already introduced yesterday, slight delay between the start of inhalation or exhalation and transitions between asanas: movement starts a second or two after an exhalation, or inhalation. This slight lag not only helps to relax but also develops the habit of following breath with movement. Thus rhythm of vinyasa is adjusted to breathing, not the other way.

If you find time, lie down and relax your body, gently letting go any tension with each exhalation. Let your body surrender to the gravity. Continue for as long as it is comfortable.

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DAY 2. Setubandha Vinyasa

Go to DAY 3.