Pose of the Month
Abdominal Cultivation in Seesaw Variation with the HastaPada Yoga Belt
1. Lay comfortably on your back.
2. Take the HPYB and place the 2 loops over each thumb.
3. Place the middle embroidered section under the occiput (back of you head where the neck meets the base of the skull).
4. Rest you head in the center section of the strap between the 2 loops. Draw your forearms in from hands to elbows -as close as possible- feel your head settle into the hammock made by your belt. Your neck and chest area should be relaxed as much as possible. Use your forearms to assist in relaxing your upper body. This will engage your abdomen immediately, allowing you to access your core power.
5. Inhale - Start with both legs straight over hips ( where you feel balanced- a weightless floating sensation) Press the balls of both feet toward the sky and all toes toward you. Integrate your lower back so it presses toward the floor with minimal curvature or none at all. This will initiate and activate your core, protect your back and keep your abs engaged. Rest your head in the HPYB hammock to relieve your neck and chest again.
6. Exhale - Lower your right leg toward the floor slowly keeping your quads engaged and your gaze even.
7. Inhale - Hold your legs perpendicular to each other maintaining your (Barbiedoll) toes. Your Right leg should be hovering approximately 2-6 inches off the floor or as little as possible.
8. Exhale - Lift your Right leg as you lower your left leg slowly and evenly. Your left leg will be 2-6 inches off the ground and your Right leg will be over your hips.
9. Inhale - Hold this position keeping your abdomen engaged, your back pressing to the floor and your head in the relaxed hammock hold.
10. Exhale - LIft your Left leg as you simultaneously lower your Right leg. Have your Right leg hover 2-6 inches over the floor extended and pressing through the balls of the foot, your left leg will be directly above your hhip and perpendicular to the floor.
11. Repeat this for 20 breaths or more depending on your comfort level and abdominal strength.
12. Lower your head to the floor , release the HPYB and then draw your knees in to your chest.
Remember to keep your head and neck resting comfortably in your HPYB sling~ like hammock and to enjoy the ride.
