Working on the back, you’ll need a belt and use a mat or blanket to lay on as you wish.
Step feet up near hips, even weight through soles of feet, sink navel into spine.
Starting with either leg:
- Extend leg vertical, lightly point toes toward ceiling
- Draw circle on ceiling using whole leg.
Start small, grow size of circle, keeping hip and low back comfortable.
Slowly increase size of circle, until maximum is reached.
- Spiral the leg back to centre, and reverse direction of circle.
Start small, grow size of circle, keeping hip and low back comfortable.
Slowly increase size of circle, until maximum is reached.
- Spiral the leg back to centre, and bring knee toward chest using hands.
- hands on front of thigh, stablize thigh
circle lower leg around knee
- Knee on opposite thigh. Press knee away from head.
- Draw knee in, hands around opposite leg.
Return head to mat.
- On exhale curl up to knee, drawing low belly inward.
Return head to mat on inhale.
Repeat as comfortable.
- On inhale return head and opposite foot to mat.
Hands close to sides pressing down. On inhale lift hips.
Repeat as comfortable.
- Straighten opposite leg on mat.
Hold knee with same hand.
Hold ankle/foot with opposite hand and move knee toward chest.
Optionally, raise opposite leg and curl up toward knee.
- Head down, opposite leg straight.
Release hand from knee.
Drop knee away from head, below hip.