2008

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lesleydoveton yoga          2018

Spinal release:  Ease out deep-seated tightness and tension with this sequence that incorporates an upward stretch, a twist and a side stretch. 

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I often start a class with this flowing sequence.  However, on it’s own it is a valuable practice - not only is it great physically but also works as a rhythmic breathing exercise and as a moving meditation. 

You can also practice sitting on a chair.


Once you know the four parts you can really let go and absorb yourself into the flow.


When you are warm and limbered you can then hold some of the movements, developing your breathing as you release and let go into each stretch.

       

                                                                                                                                                     Start in a comfortable sitting position

                                                                                                                                                              

                   
                   

                 Raise arms as you breathe in                 Lower arms & twist as you breathe out              Side bend on an in-breath



                   
                   

                 Lower arm on an out breath                       Raise arms as you breathe in              Lower arms & twist as you breathe out



                   
                   

                   Side bend on an in-breath                         Lower arm on an out-breath                        Raise arms as you breathe in




       

           


                                                                                       

 

Once you have finished the sequence you come back to the starting position.  Close your eyes, relax your breathing and feel.


Then stretch out your legs and, if you’re in the mood continue with your yoga practice.

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