The next practice is forward folds.
From standing pose, settle in and just start to give in to gravity. Your chin drops towards your chest and you roll down one vertebra at a time towards the earth. Now your spine is released, your neck and your head, even breathe here all the tension down. And on the way up, the knees soften, the belly gently firms, the tailbone drops and you stock one vertebra on top of the next until you’re standing tall. And forward fold, releasing into the earth, releasing through your hands, forearms, elbows, and shoulders through each vertebra. Allow the seat bones to lift so that you move into the hamstrings and stretched the backs of the legs, releasing any tension there, and rolling up. This is a great practice to also release the spine. It can alleviate back pain.
Standing tall, crown of the head lifts, base of the skull lifts, rolling down, see if you can soften your jaw more. Allow your breath to be even. When you get into this deep forward fold, draw the belly in back in the neck as long. See if you can carry this tone as you come back up, and standing tall. Arms open to the side and clear and release.
