heart opening:
supine baddha konasana over bolster with blanket support
transition into side lying rest pose
easy windshield wipers
spine hamstring stretch with strap: hip opener, twist, abs
repeat pattern on the second side
tailbone/sacrum awareness
arching and curling
knees into chest and rock
uppavista konasana (wide leg forward fold) with bolster and blankets
pavritta janu sirasana (revolved head to knee pose) with twist (both sides)
supine spinal twist with pelvis elevated on bolster (both sides)
transition into elevated baddha konasana with soles of the feet on bolster
arms overhead with hands around the elbows
"watering the heart" aka supported back bend over a ball:
place bolster under knees for support
block under head on the highest side to create jalandhara bandha
lower the block with time, eventually to the shortest and widest side.
savasana
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