ATMA CORE YOGA PRACTICE

SIMPLE SUPINE CHILD SERIES

ENTRY & HOLDING -
SIMPLE SUPINE CHILD

CORE ALIGNMENT
MAINTAIN STEADY BREATHING
STRETCH out on back
ALIGN pelvis in neutral
TUCK chin slightly
LENGTHEN legs hip width apart
BEND knees
PLACE feet on ground

CORE BREATHING
INHALE & as you slowly EXHALE
    RELEASE a deep sigh
    BEGIN ujjayi & dirgha pranayama
    RELAX into steadiness and comfort

VARIATION ONE:
INHALE & as you slowly EXHALE
    BEND both knees to outside of ribs
    HOOK hands behind knees or
    PLACE hands on top of knees
    SUPPORT passive legs with arm strength
INHALE & as you slowly EXHALE
    RELAX buttocks, belly, & groin
    CONTRACT both arms simultaneously to
    PULL both legs to outside of ribs
INHALE & as you slowly EXHALE
    RELAX arms
    ALLOW both legs to drift away
MAINTAIN STEADY BREATHING
REPEAT series 3 - 6 times

VARIATION TWO:
INHALE & as you slowly EXHALE
    RELAX buttocks, belly, & groin
    CONTRACT right arm only to
    PULL right leg to outside of R shoulder
    RELAX left arm
    ALLOW left leg to drift away
    ROTATE head to right
INHALE & as you slowly EXHALE
    REVERSE pattern
MAINTAIN STEADY BREATHING
REPEAT series 3 - 6 times

VARIATION THREE (Happy Baby)
INHALE & as you slowly EXHALE
    PLACE hands behind knee joint
    EXTEND soles of feet toward ceiling
    PULL thighs down outside of rib cage
INHALE & as you slowly EXHALE
    PULL down on left thigh only
INHALE & as you slowly EXHALE
    PULL down on right thigh only
MAINTAIN STEADY BREATHING
REPEAT series 3 - 6 times

VARIATION FOUR
INHALE & as you slowly EXHALE
    RELAX buttocks, belly & groin
    FOLLOW intuition and allow legs to
     move in repsonse to felt sense of what is needed

RETURN
INHALE & as you slowly EXHALE
    LOWER feet to ground
    SLIDE legs out to full length
INHALE & as you slowly EXHALE
    RELEASE a deep sigh
    RELAX into steadiness and comfort

CHRISTOPHER BAXTER
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ATMACOREYOGA@GMAIL.COM
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