INNER SKY YOGA PRACTICE

SNAKE GODDESS Nagadeviasana

Musculoskeletal Purpose: Snake Goddess establishes the use of core strength in all the standing postures. With its open stance, balanced weight, semi squat and lifted upper body it is ideal for exploring , mobilizing & strengthening the main load bearing joints of the hips, sacrum, spine, knees and shoulders.

STARTING ALIGNMENT
MAINTAIN STEADY BREATHING
PLACE feet under center of hips
BALANCE feet front to back, inside & out
SET knees in neutral
RELAX buttocks & LEVEL pelvis
RELAX arms, palms facing sides of body LENGTHEN & SOFTEN neck
GAZE forward

ACTIVATE CORE
INHALE & as you slowly EXHALE
    ENGAGE inner thighs
    LIFT pelvic floor
    LIFT abdominal core
    ROLL shoulders up, back & gently down LIFT sternum
    SMILE easily

ENTRY & HOLDING  SNAKE GODDESS stage 1
INHALE & as you slowly EXHALE
    STEP wide to the right
    DROP hands to hips
    ROTATE on heels, turn feet out 45 degrees
INHALE & as you slowly EXHALE
    DROP sitz bones and thighs down
    LEVEL pelvis
    ALIGN knees behind ankles
    LIFT through sternum
INHALE & as you slowly EXHALE
    ROTATE arms & palms forward
    PULL scapulae gently down at 45 degree
    LIFT & LENGTHEN arms to shoulder ht
    ROTATE arms & palms up
INHALE & as you slowly EXHALE
    PULL scapulae gently down at 45 degree
    LIFT & LENGTHEN arms up to 45 degree
INHALE & as you slowly EXHALE
    PULL scapulae gently away from spine
    ROTATE arms & hands gently to rear
    INHALE & as you slowly EXHALE
    RELEASE a deep sigh
MAINTAIN STEADY BREATHING
    SMILE softly
    RELAX & HOLD at edge of comfort

RETURN
INHALE & as you slowly EXHALE
    RENEW CORE
    LOWER arms down slowly
    LENGTHEN legs
INHALE & as you slowly EXHALE
    STEP back to starting
    RELEASE a deep sigh
MAINTAIN STEADY BREATHING
    SMILE softly
    RELAX & HOLD at edge of comfort