Fall is the season of the lungs. Chloe Kernaghan from Sky Ting Yoga offered to teach us a few easy moves to keep us breathing right.
The transition in weather can lead to weak or imbalanced lungs (hence seasonal colds and flus), so with our practice – we want to try and optimize lung health. Use these variations to stretch open the lung space, and support your immune system – Chloe Kernaghan
Stand on knees and shins, set up hips distance apart. Bring your hands to a prayer in front of the chest, and begin to lengthen the waist while rooting the shins and feet to the floor. Lift the center of the chest up to the prayer, as if the top of the chest can lift towards the ceiling. Stay and breath.
Place your hands on your low back, heel of the hand at the top of the pelvis, fingers encourage the tail to lengthen to the floor.Be mindful of keeping the hips over the knees, so the extension is happening from the spine. Hug the elbows straight back behind you and begin to lift the center of the chest more towards the ceiling as you allow yourself to open more into the backbend.
For a fuller variation, without twisting, reach your hands for the heels of the feet, keeping the integrity of the base, shins still press down, hips and knees stacked, allow the spine to fully arc, center of the chest still reaching for the ceiling, head can release back. Stay for a few breaths, and then without twisting, bring yourself back up to center.
From a regular plank, zip the legs together and transition on to the outer seam of one foot, other leg stacks on top. Weight shifts to one hand, other arm extends up to the ceiling.
Float your top leg up about 5 inches, still charged and strong. Top arm can extend over the ear, reach through your fingertips!
Step the top foot behind you, and lift your hips up to the ceiling. Top arm will reach overhead as you backbend.
Begin in Downward Facing Dog. Set up your hands shoulder distance apart, feet hips distance apart. Hips lift up and back away from the hands, think 60 degree angle in an inverted V shape. Add a soft bend in the knees and stick your tail way up and back.
Transition forward to plank pose, keep the legs charged, heels reaching back. Bend your elbows to 90 degrees, keep the chest open and gaze forward.
Move forward into Upward Facing Dog. Straighten the arms as your chest lifts and pulls forward. Roll over the top of the feet, keeping the knees and thighs off the ground. The spine moves into a 120 degree angle. Gaze extends up.