From Supine

Supine Centering

Six Moves Supine, One Leg

• Start supine
• Hug knees
• Pulse R leg to ceiling and back, roll ankle
• Lower R leg to floor (hover for a breath or two)
• Rest R heel on floor
• Circle L knee
• Tree pose on back, L knee to L, optionally shimmy shoulders to L for side stretch
• Cross L knee to R for spinal twist, optionally draw half or full circles with L arm

Six Moves Supine, Two Legs

• Start supine
• Inhale, stretch long
• Exhale, go slack
• Banana (cross R leg over L, shimmy shoulders to L)
• Hug knees
• Twist knees side to side
  • To lighten, keep feet on the floor
  • Or knees to 90 degrees, shins parallel to floor
  • For more, kick top leg or both legs straight as they hover over the floor
• Bridge articulations (inhale up, exhale down) with optional arm raises