Samstag, Dezember 3

7:46 AM What a beautiful weekend! I hope you are all having a good time with or without coldness, haha! The weekend is always perfect to focus on the things one couldn't do during the week...that's why it's perfect to start the day with #24stretchesforsanta - don't you think? 

Have you thought that yoga can be so easy? During those 24 days, you will do all kind of yoga poses for beginners, so of course it's easy, but also it is empowering us to try out more! People are sometimes too scared to try new things. Just deal with the fact that everything is possible - you can do it! 

Today we get to know the EXTENDED SIDE ANGLE.

It is also called Bitilasana and it's good for stretching the legs, knees, and ankles.

1. Stand tall and jump your feet 3.5 to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down. Turn your left foot in slightly to the right and your right foot out to the right, 90 degrees. Firm your thighs and turn your right thigh outward, so that the center of the kneecap is in line with the center of the right ankle. Roll the left hip slightly forward, toward the right, but rotate your upper torso back to the left.
2. Anchor the left (back) heel to the floor by lifting the inner left groin deep into the pelvis. Then exhale and bend your right knee over the right ankle, so that the shin is perpendicular to the floor. As you bend the knee aim the inner knee toward the little-toe side of the foot. If possible, bring the right thigh parallel to the floor.
3. Firm your shoulder blades against the back ribs. Extend your left arm straight up toward the ceiling, then turn the left palm to face toward your head and with an inhalation reach the arm over the back of your left ear, palm facing the floor. Stretch from your left heel through your left fingertips, lengthening the entire left side of your body. Turn your head to look at the left arm. Release your right shoulder away from the ear. Try to create as much length along the right side of your torso as you do along the left.
4. As you continue to ground your left heel to the floor, exhale and lay the right side of your torso down onto the top of the right thigh. Press your right fingertips (or palm) on the floor just outside of your right foot. Actively push the right knee back against the inner arm; counter this by burrowing your tail bone into the back of your pelvis, toward the pubis. The inside of your right thigh should be parallel with the long edge of your sticky mat.
5. Stay for 30 seconds to 1 minute. Inhale to come up. Push both heels strongly into the floor and reach the left arm forcefully toward the ceiling to lighten the upward movement. Reverse the feet and repeat for the same length of time to the left. Then come up and return to your starting position. 

Let's do this. 
Take your time and enjoy it!

If you happen to try out the poses here, make sure to mention #24stretchesforsanta. Holla at me if you like to discuss or ask anything - I'm always there for feedback or support, lovebirds ~
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