David’s Yoga

Daily

Doing a little most mornings helps.

• Sit well
  Sit in the middle of a firm chair. Have your shins vertical. Feel your feet square on the floor, barefoot or in socks. Have your knees at a width that takes no effort to hold stable. Rest your palms on your thighs and let your upper arms hang straight down at your sides. Firm your abdomen. Look straight ahead. Focus and feel the firm press of your weight on your sit bones. Adjust the tilt of your pelvis slightly forward to feel some press at the base of your crotch (mula). Hold the pose for most of a minute. Feedback from the three-point press will begin to help the curves of your back.
• One nostril breathing (nadi shodhana)
  Sit well. Bring your right hand up in front of your nose and mouth. Keep your right elbow and shoulder down and relaxed. Breathe normally a few times. Close your right nostril with your right thumb and breathe normally 10 times. Breathe normally a few times through both nostrils. Close your left nostril with fingers and breathe normally 10 times. Breathe normally a few times through both nostrils.
• Standing supported forward fold (ardha uttanasana) × 2
  Stand barefoot or in socks. Tilt your torso forward at your hip joints and press your palms on the seat of the stool. Have your arms straight and your shoulders directly above your wrists. Pull your shoulder blades toward your butt. Press down on your palms, take some of your weight on your arms. Took straight down at the seat of the stool; look in such a way that your neck feels straight. Focus on letting your back sag and the pull through your butt and the back of your thighs. Hold gently for at least 20 seconds. Bend your knees and lower your butt, bring your torso upright as you take your hands off the stool, then straighten your legs. Then do the forward fold again.

Next Time

• Pyramid rest

• Knees up (apanasana)

Future

• Seated warrior 1
• Mula bandha