Inner Sky Yoga Practices

Soothing Spinal Tensions

I. SUPINE KNEE DROPS
On a firm surface lie on your back:
Bend legs at knees
Place feet on floor wider than hip width apart
Stretch arms out perpendicular to torso


1. Inhale

As you exhale with sounding sigh,
    Drop both knees to right
Inhale knees to center
As you exhale with sounding sigh,
    Drop both knees to left

2. Inhale knees to center
As you exhale with sounding sigh,
    Drop both knees to right + turn torso to left
Inhale torso and knees to center
As you exhale with sounding sigh,
    Drop both knees to left + turn torso to right

3. Inhale torso and knees to center
As you exhale with sounding sigh,
    Drop both knees to right + turn torso to left
    Keep legs in same position
Inhale
As you exhale with sounding sigh,
   Let knees and torso drop deeper into this same position

4. Inhale torso and knees to center
As you exhale with sounding sigh,
    Drop both knees to left + turn torso to right
    Keep legs in same position
Inhale
    As you exhale with sounding sigh,
    Let knees and torso drop deeper into this same position

5. Inhale torso and knees to center


II. SUPINE KNEE DOWN TWIST

On a firm surface lie on your back:
Bend legs at knees
Place feet on floor hip width apart
Lengthen right leg out on floor
Keep left leg bent
Stretch arms out perpendicular to torso

1. Inhale
As you exhale
    Press L foot down into floor
    Press hips up and off of floor
    Rotate hips to face right
    Lower hips down to rest on R hip joint

2. Inhale
As you exhale sounding sigh
    Place L foot on R knee
    Rotate torso, legs and face down to the R

3. Inhale
As you exhale sounding sigh
    Place R hand behind back of R knee
    Gently pull R thigh towards chest

4. Inhale
As you exhale sounding sigh
    Place L hand behind low back
    Deep stroke with L hand down back muscles as you pull R thigh to chest

5. Inhale
As you exhale sounding sigh
    Keep lower body in same position
    Strecth L arm out behind you until it rests somewhere on floor
    Rotate upper body to the left

6. Inhale
As you exhale sounding sigh
    Return to center
    Press L foot down into floor
    Press hips up and off of floor
    Rotate hips to face sky
    Lower hips down to rest aligned on back

7. repeat other side

III. SUPINE EAGLE In a supine position:
Bend legs at knees
Place feet on floor hip width apart
Cross left leg over right ( as if sitting in a chair)
Slide lower R foot away from hips
Hook upper L foot behind lower R ankle if possible
Stretch arms out perpendicular to torso

1. Inhale
As you exhale sounding sigh
    Rotate torso, legs and face down to the R

2. Inhale
As you exhale sounding sigh
    Place L hand behind low back
    Deep stroke with L hand down back muscles

3. Inhale
As you exhale sounding sigh
    Keep lower body in same position
    Strecth L arm out behind you until it rests somewhere on floor
    Rotate upper body to the left

4. Inhale
As you exhale sounding sigh
    Return to center
    Unwrap legs

5. Inhale
As you exhale sounding sigh
    Reverse leg positions
    Repeat sequence opposite side