Spring is full on happening, even though April has been a pretty chilly month. Still, there are lambs in the fields, little ducklings in the ponds and the trees have turned green again. For this month I chose Shoelace pose, staying with the emphasis around the hip area, but quite different from Swan.
You will need;
(blanket and chair)
How to Shoelace;
There are different ways to get into this pose, I’ll describe the one that works best for me. Come to hands and knees and place the block(s) between your ankles. You can add a blanket on top to soften the seat a bit. Bring both lower legs to the right. Cross the whole right leg behind the left, so that the right knee is behind the left. The left foot ends up on the right side and the right foot on the left. Slowly bring your sitting bones towards the blocks, leading with the left sittingbone. The pelvis and spine stay more level when you lead with the left sittingbone. Make sure that when you find your seat on the block(s) the knees are still resting on top of each other. If they are not, elevate your seat by adding a block or blanket until your legs can be relaxed while you’re in the pose. If this is uncomfortable for the knees, come out of it and you can practice pretzel pose (pose of the month September).
When you’re sitting, you can choose to sit upright with a long spine or bend forward a bit. Either resting on a chair, as in the picture, or resting partly on your hands with your arms outstretched. If you choose to bend forward, make sure you tilt from your pelvis (rolling towards the front of the sitting bones) while you keep your spine long, so that there is still space fo the breath. Keep the sitting bones firmly grounded on the block. Be as comfortable as you can make yourself in this pose.
Bring your attention towards your breath and the sensations in your body. Observing them and noticing how they change over time. Stay with this for at least 5 minutes. Notice whether your ribbasket is expanding in all directions. Feeling the movement in the front, sides and back of the torso. Take a moment to become aware of the end of the exhalation, maybe it immediately transitions into an inhalation, or maybe there is a pause. If there is a pause, observe what happens during the pause after the exhalation.
If, at any point, the sensations become too intense, or when you notice that you are holding your breath continuously, either change the pose (elevating you seat usually helps) or completely come out. To come out of the pose, slowly bring your weight forward towards our hands, untying your legs and come back to hands and knees. Bring yourself to a comfortable sitting position or childspose and take a couple of breaths to notice the effect of the pose. Whenever you are ready, repeat on the other side.
Be comfortable and enjoy!