om body
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5. Lifted Lotus (Tolasana)
Using blocks (or books) for extra stability. Begin by placing your palms upon your props. Cross your legs in lotus pose or if your hips and knees won’t let you do lotus, just cross your legs at your ankles or keep toes together and draw your knees together towards your chest. As you inhale, engage your abs and gently push into the blocks whilst you lift your body off the ground, hovering in that position. Hold this pose for 3-5 breaths to train and gain strength in your shoulders, arms and abs.
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6. Wide Legged Forward Fold (Upavistha Konasana)
Finish this sequence in this calming yet strengthening pose. Begin crossed legged and extend both legs out as far as they will land. Press your hands against the floor and slide your buttocks forward, rotate your thighs outwardly, pinning the outer thighs against the floor, so that the knee caps point straight up toward the ceiling. Reach out through your heels and stretch your soles, pressing though the balls of the feet, toes are flexed upwards. As you exhale, slowly walk your hands forward between your legs. Keep your arms long in front of your body or if possible to each foot by touching toes. Head is either on the ground or supported by a prop such as a blanket or block. Feel your inner thighs stretch whilst staying in this pose for 3-5 breaths.
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