Benefits:

For your body:

• Stretches the spinal cord
• It gives way to releasing tension from the jaw and throat
• Relaxes the sinus muscle by giving it space at the front of the skull
• Removes tense shoulders
• Strengthens the plantar facia arch

For your mind:

• Focus your equilibrium
• Creates awareness of your eye muscles
• Calms and centers you

For your spirit:

• Ignites balance within oneself

(DISCLAIMER: DO THESE POSES TO YOUR OWN ABILITY; YOU ARE RESPONSIBLE FOR YOUR OWN BODY AND WHAT YOU DO. BE SAFE, AND YOU CAN BE SUCCESSFUL.)

Modifications:

• Place 1 block in front of you horizontally and face down wide to support your balance.
• Bend your knees only halfway to the full depth you imagine achieving.
• Use the seat of a fold-out chair to control your balance into the descent into a ball pose.
• Leave your hands lightly on the ground (fingertips or palms) to give you balance and control over how you bend your knees.
• These are to support your joints.

Pose Description:

1. Starting from a forward fold pose or halfway lift pose.
2. From a forward fold pose
3. Fan your toes and place even weight on the ball mounds of each foot.
4. Lift your heels and place your spread-out fingertips on the floor.
5. Bend your knees slowly, maintaining what you have down thus far on both feet.
6. Plant your palms on the floor and feel your arms squeeze on your thighs.
7. Mindfully “round” your upper body, neck, and head forward and softly gaze down to gain balance.
8. Wrap one hand around your knee, keeping thighs engaged, and assist.
9. Wrap your other hand around your knee, connecting your forearms firmly and comfortably.
10. Breathe here evenly and try to close your eyes for five breaths.

Relax, Rest, and Practice Again. You Can Do This! You Are A Yogi!