The Channel 46
Instructions to reach the pose – Stand on your mat with feet together or slightly apart. – Engage your quads and you may microbend your knees. – Elongate your spine, engage your core and bring your head to your knees. – Place your fingers / palms in line with your heels. – Stay in this pose for 30 to 60 seconds and gently release.
Instructions to reach the pose – Sit on your knees, legs hip-width apart. – Push your hips forward, inhale and expand your chest, keep your core engaged and move backwards. – Drop your shoulders back and place your palms on your heels. – Let your head and neck extend backwards. – Stay in this pose for 30 to 60 seconds and gently release.
Instructions to reach the pose – Come onto all your fours with your knees hip-distance apart. – Bring your hips over your knees. – Push your toes into the mat. – Inhale and tuck your tailbone and round your back. – Draw your navel towards your spine. – Lower your head and bring chin to chest. – Hope for a few breaths and repeat a few times.
Instructions to reach the pose – Lie down with your legs resting up a wall – Place your arms as comfortable – This simple inverted posture helps with circulation and releases stiff neck and fatigue
Instructions to reach the pose – Sit in vajrasana with your knees apart and place your hips on your heels. – Slowly lean forward and bring your forehead to the ground. – Extend your arms forward and place your palms on the ground with fingers pointed in front. – Belly should rest between the thighs. – Relax your jaws and breathe comfortably in the posture.
The Channel 46