• Start on all fours - in Tabletop Position. Your knees under your hips and wrists under your shoulders or slightly forwards of them.
• Spread your fingers, root down through the base of the fingers and press your fingers on the mat.
• On an inhalation, lower the belly, lift your chest, lift the sitbones and look up.
• Exhale, come back into your neutral Tabletop Position.
Beginners tips • If you're not used to putting weight through your hands start with some wrist and hand warm-up exercises first:
• Rotate your wrists and then shake your hands out.
• Make fists and then stretch out your fingers - repeat this quickly a few times.
• Stretches the front of the torso and neck.
• Gently massages the spine, increasing mobility.
• Great as a warm up before class along with other spinal movements like Cat pose, side bends and twists.
Watch out for...
• Try to avoid hinging in the middle of the back - work on the curve in the whole of the spine from tailbone to neck.
• Keep the base of the neck, between your shoulder blades, soft while looking up. Look to the floor or straight ahead if you have any neck injuries.
• If you have wrist or knee injuries, practise the seated or reclined version instead.
• Seated version: Sit on a chair or in an easy cross-legged position. Place your hands on your knees and open your chest on the in-breath. Add the Cat Pose on the out-breath.
• Standing version: Stand with your legs hips width apart, knees bent. Place your hands on your thighs and open your chest on the in-breath. Add the Cat Pose on the out-breath.
• From all fours, try creating a wave-like motion, moving your tailbone first and allowing your spine to follow.
• Make a Cat/Cow sequence into a core awakening exercise by extending out your opposite arm and leg in Cow pose and then drawing the elbow back and the knee to the nose as you draw your belly in and round your back in Cat pose.
Counterpose Cat Pose Majaryasana
Wrist-Friendly Alternative Sphinx Pose Salamba Bhujangasana
If you have any questions about Lotus Leaf Yoga, please don't hesitate to get in touch and I'll be happy to help. email@example.com text: 07 514 777 777