These postures flow together nicely and become progressively more demanding. : This sequence of standing poses progressively amplifies the demand in your hamstrings, adductors and side-body. This will prepare your body for the deeper forward bends and side-bends which come later in the sequence. : These postures focus on keeping your spine long and stretching your hamstrings. Stay for as many breaths in these 3 poses as you like. Feel free to lean back-almost like you’re going to “flip your dog”-and indulge the stretch in your side-body. The one-legged variation of Down Dog will accentuate the stretch in your bottom leg, while the one-legged variation with the twist will provide your first side-bend of the sequence. : These three versions of Down Dog will help you settle into your practice and begin opening your body for Compass pose. Here’s a closer look at the logic of my Compass Pose yoga sequence. To meet these increased demands, this 16-pose sequence will:Ģ) Bring your awareness to your core and spinal muscles.ģ) Stretch your side-body, including your lats, obliques, and quadratus lumborum muscles. Instead of using gravity and laying your torso down into the pose, you have to work a little harder to lift up and lengthen your spine. Side-bending in poses like Compass Pose releases tension in the lats, obliques, and QLs, leaving students in a momentary state of suspension where everything feels better than it did a moment ago.Ĭompass Pose is a deep side bend that differs from its close relatives, Parivrtta Janu Sirsasana and Parivrtta Upavistha Konasana (poses 14 & 15): The upright, regal nature of the pose requires you to engage your core and spinal muscles. I hear more sweet sighs of relief when I teach yoga sequences that focus on side-bends than any other posture category.
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