Page 54 - Fertility poses

Warrior 3 (Virabhadrasana III) - 2 mins

Starting in a high lunge with your right foot forward, hips are square

to the front of the mat, arms are either side of your ears with the

hands shoulder distance apart or palms touching. Activate your core

by lifting your pelvic floor muscles and drawing in the lower belly,

navel to spine. With an exhale, fold from the hips. lowering your

torso and arms so that they are around a 45 degree angle to the floor.

Focus on a point on the floor just in front of your mat. Inhale, root

down through the front foot and begin to shift your weight forwards.

Starting to lift the back foot from the floor. Begin to straighten the

standing leg as you bring your body and left leg parallel with the floor.

Lift the muscles of the right thigh to keep the leg engaged without

locking the knee.The toes of the back foot are pointing down to the

floor and the hips are level. Keep the standing leg strong by rooting

through the foot. Extend out through both the raised foot and

the hands. Stay for a bit.

To come out of the pose, exhale and start to bend the standing leg as

you lift the torso and lower the raised leg, with control, back into

High Lunge. Inhale and step forward to the top of the mat. Repeat

on the other side.