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Lions Roar : July 2008
SHAMBHALA SUN JULY 2008 65 Seated Hip Opener Begin in a kneeling position and cross your right leg in front of your left leg. Flex your feet and spread your toes as much as you can. Keeping your arms extended and supporting your weight with your fingertips, sit back, bringing your hips toward the floor. Breathe with steadi- ness. Gradually your hips should touch the floor, but if they don’t you can place a blanket under your sitting bones. To deepen the stretch, bend forward and, on your fingertips, sup- port your upper body with strong arms. Wherever you are in the pose, hold it for three long breaths on each side, then repeat. ♦ Seated Twist Sit with your right leg crossed over your left leg. If you have pain in your left knee when you bend it, it is alright to keep that leg straight. Hold your right knee with your left hand and place your right fingers on the floor. Push down into the floor with your right hand as you resist against your left hand with your right leg. Try to separate your thighbones and sitting bones from each other, and keep that action strong as you lower your right hip to the floor. Little by little you will be able to ground both of your sitting bones equally, which will broaden the muscles of your lower back. From that place of freedom, inhale and lengthen your spine from the base to the top of your head. Exhale and twist, keeping your right shoulder back and your neck and head extended and strong. Remain in this position for two more breaths, then repeat on the other side. JULY 58-65.indd 65 JULY 58-65.indd 65 4/25/08 11:42:23 AM 4/25/08 11:42:23 AM