The Blissful
Belly Home Practice
Seated Breathing – Inhale into the rib cage
then the belly. Draw the belly in to create your Exhale.
Baddha Konasana Backbend – Feet together, knees
apart, fingers behind. Inhale chest open and up. Exhale to
relax.
Side Stretch – One hand to floor for support,
other arm up, stretch side open with breath.
Pandangusthasana var. - Legs up, squeezing
thighs, lift shoulders up and use hands to hold head up. On
Exhale, take pubic bone and rib cage toward each other. On
Inhale release.
Elbows toward knee - Press soles on the floor,
both elbows to a knee on exhale. On inhale return to center.
Supta Mandukasana var. - Legs in frog (feet
lifted, knees apart, right angles at ankles, knees and hips),
lift shoulders and use hands to lift head. On exhale, draw pubic
bone toward rib cage.
Vajarasana – on knees, arms up. On exhale
fold forward with spine long, hands palms up to low back. On
inhale, lead up with your heart.
Down Dog → Up Dog – Exhaling, lift tail up
toward sky, lengthening spine (down dog). Inhaling, reach heels
back and take chest forward between your arms, shoulders back.
Avoid sagging, keep legs and belly engaging in updog.
Parvritti Utkatasana - Weight in heels bend
knees deeply as if sitting down. Tail points to floor, legs
engaged. Maintain alignment with knees over feet, hips square,
weight even in feet. Twist to one side, taking hands or elbow to
opp knee.
Cobra – Lie on belly, lengthen legs and
press pelvis down. Inhale chest forward and up, stretching
sternum long.
Malasana – Squat on balls of feet, lengthen
spine.
Ardha Matsyendrasana – sitting, bend one knee
and hold that knee with opposite arm. Twist toward knee.
Breathe belly and thigh toward each other, spine long.
Puvana Muktasana – lie on back and draw one
knee in toward chest, breathe. Move to other side. Then both
legs at once.
Jathara Parvritti – Knees toward chest, arms
wide. Twist to side and breathe there with shoulder blades on
the floor.
Bridge – Soles on the floor, arms by your
sides. Exhale the bottom and back up. Sternum and tail reach
away from each other.
Savasana
– Rest :-)
