Lotus Petal Yoga


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Pincha = Feather, Chin; Mayura = Peacock; Asana = Posture

From a neutral table top position, knees are set directly below hips and forearms rest on the floor with shoulders directly above wrists. Palms are pressed firmly together to start. Toes are curled under and on an exhale, knees are lifted away from the floor. At first the knees can be kept slightly bent. Heels are lifted away from the floor. Tailbone lengthens away from the back of the pelvis and presses lightly toward the pubis. Sitting bones lift toward the ceiling. Inner legs are drawn up into the groins. Forearms continue to press actively into the floor. Shoulder blades are firmed against the back and widen away from the spine toward the tailbone. Hands may release and lay flat onto the mat with forearms shoulder distance apart. Head is held between the upper arms. Knees straighten and upper back remains flat.. Top of sternum lifts away from the floor. Hips are lifted high into the air and weight comes into the toes. Torso is lengthened; forearms are pressed into the earth. One leg is lifted up into the air, followed by the next. Legs and pelvis are drawn out of the torso. Legs press lightly against each other. Navel is lifted toward the pubic bone to create space in the low back and stabilize the hips and pelvis.

Benefits of the posture:

  • creates integration and balance between upper and lower body
  • strengthens and stretches the legs and shoulders
  • calms the nervous system
  • strengthens arms and shoulders and aligns the shoulder girdle in relation to the trunk, pelvis and legs
  • increases circulation to the torso, head and brain
  • teaches the body to rest while in a state of activity
  • develops a sense of inner balance

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