YOGA SEQUENCE #1 : Heart Opener

Hello everyone !
In my last post, some people told me they could not practice heart opener because it was too tough…
So today, I decide to introduce you a heart opener yoga sequence for beginners…
Do not forget to listen your body! Enjoy your practice!

1. Center in: Child Pose
   Calm your breath, calm your mind…
   Focus on the air entering by your nostrils and going out by the same way…
   

2. Cat/Cow
   Inhale when your look forward and exhale when you round off your back…
   

3. Lift slightly your knees off the floor. Keep your arms strong and your belly engaged.
   

4. Find your Downward Facing Dog.
   See one of my last posts to know how to enter this pose and its variations!
   https://steemit.com/photofeed/@anahata/yoga-pose-1-ardho-mukha-svanasana-inverted-v-shape
   As you inhale, push the ground with your hands, as you exhale, push the ground with your feet.
   

5. Lift your left leg. Your toes look at the ground, keep your hips on the same line, your arms stay strong and your shoulders far from your ears.
   

6. Now you can open your hips, but your shoulders remain on the same line!
   

7. Carry the weight of your body on your hands. Arms and belly are still engaged.
   

8. Now, bring your weight into the right hand, left hand on finger tips and then, put the left leg outside of the right leg. Raise your left arm and your hips. Breathe…
   

If your body is ok, you can go further in your backbend…

1. Come back on your Downward Facing Dog. Take time to breathe deeply…
   Lift your left leg again and bend the knee. Your left thigh touches your belly, your arms are always very strong.
   

2. Move forward your left foot between your hands. Raise your arms towards the sky, make longer the torso, engage your belly and ensure that your hips are on the same line.
   

Once again, if your body is ok, you can go further in your backbend…

1. Come back on the Cow pose.
   Extend your arms forward and put down your head on the ground.
   

If it is ok for you, you can put down your chest…
Breathe deeply…

1. Come back to Child pose…
   It’s time to rest…
   Appreciate this new energy flowing within your body and your mind…
   

I do hope you will appreciate this sequence.
PLEASE, let me know about your feelings or maybe your questions?

Wishing you a very peaceful and beautiful weekend…
Namaste