Counter Spiral Therapy

SWAN COBRA
AND FLOW

Stepping into a Swan Pose with the forward leg in a Half Lotus position (shin bone parallel with the front edge of the mat and knee at a slight outward diagonal from the forward line of the hip, or the shin bone pulled back on a diagonal line for a gentler depth of pose) and the back leg straight, maintain the back toes in a flexed position and the back heel pressing backwards. Place the fingertips with palms lifted, keeping

the elbows over the wrists when the elbow are at a 90-degree angle. This requires the willingness to place the finger stance hand structures off the mat.

1 NOTE: Elbows forwards over the wrists, how- 2 ever with the shoulder blades drawn
backwards and together. This should

generate a powerful awareness of the spaces between the shoulder blades in the upper back; which is a good thing.

From a comfortable Adho Svanasana (Downward Dog pose), take Adho Vishikasana (Downward Scorpion pose) by lifting one leg up, while allowing the stand hip joint to externally rotate, opening the pelvis to the side and bending the upper knee, forming a scorpion tail shape, and creating a spacious stretch in the psoas, hip, sacrum and lower back.

Try to maintain the balanced ‘square’ alignment of the Downward Dog shoulders while drawing the front upper ribs towards the spine by maintaining Prana Bandha (breath and squeeze alignment).

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