Strong and Supple: Yoga Sequence For Spinal Flexibility
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Strong and poised like a ballerina, this pose is an advanced version of
From Arching Three-Legged Dog, keep your left foot where it is. Bring your right knee into your chest, raise your left hand up, and simultaneously rotate your torso 180 degrees so your belly is pointing up toward the ceiling as you plant your right foot on the ground about a foot and a half to the right of your left foot.
Deeply arch the spine, and reach your left fingertips toward the floor.
Actively press into your feet and right hand to lift the hips as high as you can, breathing here for five breaths, gazing at your extended hand.
Source: Jenny Sugar at
Laughing River Yoga Studio
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