Yoga wheel: gratitude

Yoga wheel stretches shoulders, chest, abdomen and hips allowing you to to move even deeper into your asanas.

You can use it to warm up and improve your flexibility..

GRATITUDE (JANU SIRSASANA-ONE LEG
FORWARD FOLD-HEAD TO KNEE POSE)

Begin sitting in sitting position with both legs outstretched in front of you.

Bend your left knee and bring the sole of your left foot to your right inner thigh. Place the other foot onto the yoga wheel and keep it flexed.Hold the yoga wheel to stabilize it.

Hold the pose for 5 breaths.

• • Square your torso
  • Begin to bring your torso down to your leg by tipping your pelvis forward so that the bend initiates from your hips instead of your lower back.
  • When you reach your maximum forward bending limit, you have a choice: You can maintain your straight spine and long neck in an active position, or you can relax your heart and head down toward the extended leg, allowing the spine to round.
  • On each inhale, extend the spine long.
  • On each exhale, deepen the forward bend.

Benefits

• Stretches the hamstrings, hips
• Relieves stress
• Relieves menstrual cramps or menopause symptoms