Gentle Yoga: The Spinal Wave

This slow speed practice begins with inspiration drawn from the Prana Vinyasa lineage, in a seated meditation with pelvic tilting and progresses into a reflection of that pelvic tilting on the hands and knees in cat & cow.  The wave like motion of the spin is further explored in cobra variations, low lung, seal and upward facing dog. Warrior two and side body opening are explored towards the end of the practice. We wrap things down with a deep hip opener in Mandukasana (frog pose) before savasana (corpse pose). 

Breakdown

• subtle backbends
  
• spinal mobility
• Core work
• Hip opening in frog

Suggested Props

• Mat
  
• Bolster (pillow)
  
• Blanket