Catchup if you need to!
DAY 3 DETAILS: I AM STRONG
Meditation: Intention: I AM Strong. I am strong and can make hard decisions to do what is best for me. I am aware that strength can also mean being flexible, kind and slowing down when I need.
Seated Cat & Cow Pose:
- Seated in a crisscross position, sitting tall with your shoulders back.
- INHALE, lean forward, lead with your heart, draw your shoulders back & look up.
- EXHALE, tuck your chin, rock your pelvis forward to round the shoulders, creating c-shape with the spine and look down.
- Be mindful to keep your sits bone on the floor as you continue with the INHALE (leaning forward) and EXHALE (backward) as you make circles (INHALING beginning with the chest forward, then circling towards the left knee and EXHALING when shoulders round and you lean back then circling towards the right knee as you being to INHALE and lean forward again. Same for the reverse!
Warrior I:
- Begin in mountain pose--standing tall with feet together at the top of the mat. Step your right foot back, about 4 to 5 feet behind you.
- Line your feet front heel to back heel or keep your feet about hip-width apart if that feels more stable. Point your right foot toes toward the right front corner of the mat.
- Turn your back right outer thigh and hip forward while pushing that left hip back as you work towards squaring the hips to the front.
- Back leg is straight and the front leg is bent. Be mindful not to bend the knee over the ankle, you should be able to see your toes. Front bent knee is turned out toward your pinky toe.
- Inhale and raise both arms overhead, hands to the sky, palms facing inward toward each other and exhale.
Warrior II:
- Bring your hands to heart center, engage your core and turn toward your right shoulder, opening your hips, your body is in line with the long side of the mat. The back foot turns out 45-90 degrees and you can widen your stance a bit.
- The back leg is straight and strong while the front leg is bent. Check your alignment that the knee is not going over the ankle and it is turned out toward your pinky toe.
- Extend your arms out to the sides. Front arm is over the bent knee and back arm is over your straight leg. Your arms should be straight with your palms facing the ground. Try to ensure that your arms are in line with your shoulders. Shoulders relax away from your ears.
- Turn your head and look towards your front hand. Focus on the tips of your fingers as you stretch out your arms and extend out through your hands. (Repeat Warrior I & II on the other side)
Child’s Pose:
- Kneel on the floor. Bring your big toes to touch and sit on your heels, then separate your knees about as wide as the mat.
- INHALE and EXHALE leaning forward with your arms extended to the floor, go down as far as feels good for you.
Corpse Pose :
- Lie on your back with your legs straight and arms at your sides, palms face up.
- Let your feet relax open and close your eyes.
- Allow your body to melt into the ground.
