warm and toasty in the studio. the colder months lend to curling up into a ball and hibernating. during winter time, supported childs pose, uppavista konasana, and forward spinal twists are my personal favorite.
forward folds tend to be calming and soothing to the nervous system, cooling the internal organs. backbends work to generate heat, energizing and stimulating the nervous system.
opener: seated meditation and breath awareness
support reclining heart opener: with bolster lengthwise under the spine and rolled blankets under the knees.
transition into side lying rest pose.
supported baddha konasana forward fold.
elevated twist: bring bolster under the sacrum and hips. recline on your back, placing a folded blanket in between the ankle and knee bones, and let the knees come over to a side, finding your way into an elevated twist. (both sides)
remove bolster, bring knees into chest and rock.
all fours
cat/dog tilt exploration
supported childs pose with bolster and blankets.
transition: leg stretch or down dog.
elevated legs up the wall with bolster under the sacrum and hips.
savasana
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