Outdoor SMY

Written By Magnus Ringberg

In this Space M Yoga series, I begin in a kneeling position and start exploring sagittal spine motion, progressing to a single kneeling stance. By pushing through the knuckles, the torso elevates while extending the leg away from the midline. The final section transitions into a kneeling warrior stance, adding an interesting layer of hip movement and equilibrium. Upon returning to the starting position, you will have explored several movement directions and various contact points with the ground.

Let me explain all the relevant segments: watch the video, observe the pictures, and reflect on the teaching points.

 

Kneeling extension

  • Interlace the hands behind the head

  • Press the knees down and forward and lean the torso away from the lower body

  • Initiate from the pelvis and continue to extend the entire spine

  • Lift the elbows towards the ceiling/sky and press towards the sides of the head

  • Gaze behind you

Kneeling flexion

  • Press the palms forward and lean the bodyweight backwards

  • Squeeze the knees together and tilt the pelvis posterior

  • Internally rotate the shoulders

  • Protract the shoulders

Transition

  • Support the hands on the ground and press away from the knuckles

  • Single knee support in hip- and knee flexion

  • Knee- and hip extension

  • Press out through the heel in a dorsal flexion

  • Roll on the ball of the foot with toe extension

Single leg Up Dog

  • Extend the spine

  • Press back through the heel of the supported foot

Single leg hip flexion

  • Pull the leg towards the torso in hip flexion

  • Round shape the spine and protract the shoulders

Single leg straddle

  • From hip flexion send the leg sideways in hip abduction and add knee extension

  • Press out through the foot

  • Gaze forward or in the direction of the airborne leg

Transition

  • Turn the back foot and maintain the front leg in the same shape

  • Press down through the contact points on the ground

Kneeling Warrior Rotation

  • Press away from the front knee and top of the foot

  • Turn the torso in the direction of the back wall

  • Pull the elbow sideways, lean the head back, and rotate from the lower, middle, and upper spine

Kneeling Warrior squat

  • Squat down and up

  • Lower the hips towards the ground and maintain the torso vertical

Transition to starting position

Let me know if you have any questions!

Next yoga inspiration day is 29th of August. Join live on Zoom or watch the replay. Sign up here!

Motion is lotion. Stay hydrated.

//Magnus Ringberg

 
Magnus Ringberg
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