Integration Series Flashcards
Child’s Pose
Balasana - EXHALE
Separate your knees as wide as is comfortable
Bring your big toes to touch behind you
Sink your hips into your heels as you crawl your fingertips towards the front of your mat
Melt your forehead into the earth
Soften your belly down in between your thighs
Feel the stretch in your side body, your lats and your shoulders as you lengthen away from your center.
Turn your attention inward
Relax all the muscles in your face, even your tongue
Downward Facing Dog
Adho Mukha Svanasana - EXHALE
Curl your toes under and send your tailbone up and back
Create an inverted V-Shape with your spine
Place a small bend in your knees to remove any rounding in your back
Prioritize a straight spine over straight legs
Gaze back towards your thighs
Press your heels down towards the earth
Engage you abs
Pull your front ribs in
Rotate your armpits in towards one another
Spread your fingers wide and press into your thumbs and forefingers
Push your mat away as you send your tailbone back
Expand your chest with every inhalation
With every exhalation press your heart towards your thighs
Ragdoll Pose
Uttanasana - EXHALE
Step your feet behind your wrists
Bend your knees enough to melt your torso onto your thighs
Send your tailbone up
Relax your neck
Shift your weight towards the balls of your feet
Gaze back and hang heavy
Option to grab opposite elbows and sway side to side
Feel the release in your lower back and the stretch in your hamstrings
