We are going to do a couple counter poses
for all the ab work we just did, starting with the bow pose. And you are just going
to get all the way onto your stomach, flat on your belly. You can put hands onto each
other flat on the mat. Like this, overlapping each other, fingers closed for your headrest.
Put your forehead down. And then, you’re going to bend your knees until your feet come towards
your back as far as they can. From there reach your arm back. Again, if you need to modify
and you reach back and there’s no way you can grab your ankle, grab a cloth or a strap,
and bring it around your ankles and grab both sides. Ok, so you’re going to still get the
same benefit pulling from that direction. But, if you can grab your ankles, go ahead
and grab your ankles or the cloth. Push away with your feet to pull your arms back. And
that will bring your head up off the ground. So you actually do that on the inhale, exhale
get ready. Inhale, lift up, flex your toes, pull those feet away, lifting your knees off
the ground breathing lightly in and out your nose. Pull up a little higher and then lower
slowly on the exhale. Put your hands down and rest your forehead. Rest your forehead
down and relax every cell in your body. Now that we did bow pose we are going to do it
up again and do it with some rocking, rocking forward with our breath. So came back into
it whether or not you have the strap on your legs or you are holding your ankles. Exhale
lift up. Inhale. And on the exhale you’re actually going to make your body rocking like
a boat. So exhale, you push forward with momentum. Follow your breath. Do it for a few breaths
as much as you can stand. Okay, inhale, stretch up, exhale. Push forward, inhale and exhale.
Let yourself come down. Feel the tingling of your body and just let your muscles relax.
Now push up onto your knees. And you’re going to be like on all fours. You’re going to put
your head down. Like actually the top of your head. If you need a pillow go ahead and do
that. We’re not doing a headstand. But you will get some of the benefits of headstand.
Let yourself get a nice stretch in the neck and shoulders. Let your head come forward
just as much as you can and roll onto it. Grasp your hands behind your back. Stretch
them. Let them fall as far as you can. So you really stretch those shoulders deep breathing
in and out your nose and llet yourself come back into child’s pose. Inhale and exhale,
relax. Inhale, come back up to sitting. Get ready for our leg series.