Take 5 rounds of Cat–Cow, moving your body with the breath. Turn your hands outward and rotate your arms until your fingers are facing your body or the outer edges of the mat. (Photo: Reyna Cohan) Flip Grip Cat–CowĬome back to Tabletop. Take 5 breaths, inhaling to reach up and exhaling on the side bend. ![]() As you exhale, circle your extended hand up and over to reach toward the opposite corner of the mat for a side bend. On an inhale, twist your torso to the right and extend your right arm toward the sky. (Photo: Reyna Cohan) Tabletop Chest OpenerĬome into Tabletop with your knees below your hips and wrists below your shoulders. Take 5 rounds of twist to side bend, moving with your breath. The hand on your right knee is your anchor. As you exhale, turn your chest back to center and reach your right arm over head for a side bend to the left. Bring your left hand to your right knee and, on an inhale, twist to the right. (Photo: Reyna Cohan) Twist-to-Side BendĮxtend your left leg out to the side, keep your right leg bent with your heel toward your body. Lift your chest and arch your back for seated Cow Pose. On an inhale, reach your arms over head, palms facing the sky. Round your upper back for a seated Cat Pose. On an exhale, flip your palms away from your body and extend your arms out in front of you. (Photo: Reyna Cohan) Seated Cat–Cow Variation Close your eyes, imagine your heart energy filling your hands. ![]() If touch isn’t comfortable, feel free to hover your hands over your body. Interlace your fingers and lay them over the center of your chest. A 3D heart-opening sequence (Photo: Reyna Cohan) Heart Breathingīegin in a comfortable seat, using a little cushion under the hips. It’s dynamic, breath motivated, and moves our heart space in all directions. This flow is a wonderful warm up for a longer practice, and great for first thing in the morning. The heart space requires care and holistic attention so we can do our best to give what we have, while also holding on to what we need for ourselves. Emotionally, it holds and protects the things about ourselves we cherish most-the things we hope to share with others and the things we want to protect most. It’s our connection to others and to our most authentic self. The heart space often feels like the center of our vulnerability. We want to be sure that our heart has space not only to be open, but to expand, reach, contract, and have the boundaries it needs-and we need-to thrive. It’s important that we give the whole container the attention it deserves. ![]() The heart space is a container it has a front, sides, and a back. While backbends are lovely, a heart-focused class that only deals with backbending is lacking dimension. These sequences are often centered around heart-opening backbends. So often around Valentine’s Day, we head to a yoga class and are hit with a “heart-focused” flow. Get full access to Outside Learn, our online education hub featuring in-depth yoga, fitness, & nutrition courses, when you
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