Snowga: 7 Poses to Practice at Home Today
As a kid, there are few things better than a snow day. But then you grow up, start practicing yoga and realize that snow can be a lot of work. We hope you didn’t have to shovel too much. Here’s a mini slow and cozy snowga flow since we had to cancel classes. It will help you relax so you can snuggle under a blanket. Maybe binge-watch something good on Netflix.
We can’t wait to warm you up in the studio tomorrow.
Begin on all fours. Bring your wrists under your shoulders and knees under hips. As you inhale, arch your spine. Drop your belly and send your chest forward. Gaze forward. As you exhale, pull your belly in. Press down through your hands and feet. Round your spine. Gaze toward your nose. Repeat several rounds to warm up your body.
Downward Facing Dog
From cow pose, tuck your toes. Press into your hands. Lift your hips up and back bringing your body into an upside-down V-shape. Soften your knees. Let your lower back be long and spacious. Close your eyes. Breathe.
From Downward Facing Dog, roll forward into High Plank. (Feel free to stay here if you want a bit of a workout.) From plank, lower onto your belly. Prop yourself on your forearms with your elbows under your shoulders. You should feel a bit of a stretch on the front of your body and some compression along your lower back. Stay here for a few minutes. Breathe deeply. Let the intensity of the pose slowly build. To release, lower your head and bring your arms by your side. Stay here for a few moments.
Next, bring your toes to touch and slide your hips onto your heels. Walk your fingers forward. Lift your elbows off the mat to make the shape more active. Focus on keeping your hips and heels connected as you lengthen your lower spine. Stay for a minute, and then come back to Downward Facing Dog.
From Downward Facing Dog, lift your right leg up. Slide your right knee behind your right rest. Begin with your right shin at a 45 degree angle. Prop your head or forearms on a block. Try to breathe deeply and relax your hips. Stay here for a minute or two. Repeat on the other side.
Seated Forward Fold
After the second side of pigeon, simply slide your back leg forward. You should be in a seated position with your legs out in front of you. Unroll your buttock flesh so your lower back is long. Sit tall. Take a deep breath. On an exhale, fold your chest forward. Don’t worry about bringing your face to your shins. Maintain the length of your spine. Bend your knees if your hamstrings are tight.
Release your seated fold. Sit tall. Reach your arms out in front of you. Take a deep breath in. Tuck your chin. On an exhale, keep reaching forward as you slowly lower onto your back one vertebra at a time. Lay your arms by your side. Close your eyes. Take a few deep breaths in through your nose and out through your mouth. Feel the heaviness of your body. Soften your forehead. Relax. Unwind. Let go.
Let us know how your snowga goes.