FWS DECEMBER EDITION | WEEK1: KONASANA, GOMUKHASANA, JANU SIRSASANA | Spica

FWS DECEMBER EDITION | WEEK1: KONASANA, GOMUKHASANA, JANU SIRSASANA

We teamed up with beloved Ester for Flow With Spica December edition. With her, we’ll be covering hip openers this month. 

Here is our first video. It’s open to all levels. Either you are a newbie or an experienced yogi, you will find variations of each pose to deepen your practice. 

You can find the explanations below ⬇️ Enjoy your practice! 💜

Let's start with a combo of three seated asanas: Baddha Konasana - Gomukhasana - Janu Sirsasana.⁣ Feel free to use any prop you need: blanket, blocks, bolster, straps, etc.⁣

⁣BADDHA KONASANA⁣

Bend your knees into your chest. Drop your knees out to the side, allowing your hips to rotate externally. Press heels together. Send your pubic bone back as you send your chest forward and roll forward on your sitting bones. Variation C keep neutral spine. In Variation A forward fold bringing your chin to the floor. In Variation B send hips back and deeply round your back bringing the top of head to feet.

GOMUKHASANA 

Stack your knees on top of each other. Let the feet as open as to be comfortable for you. If it is easier, grab your feet and bring them in.

Lift your sacrum up and forward so you almost feel like you are about to lift your sitting bones off the ground but, don't lift them off the ground! 

JANU SIRSASANA

Bend knee into the chest and rotate your right hip joint externally, while pointing your knee out to the side at a 90-degree angle. Ankle into the pubic bone. 

Align your torso OVER your extended leg.

Fold forward pulling the chest through the arms, straightening the spine.

To open your hips is not an easy/short journey so, don't get frustrated if you don't observe the results you expect in an specific time. It involves a lot of muscles and it takes long time to relax them to deepen the stretching.

 

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