These scrumptious poses will assist you to launch stress and improve flexibility within the decrease physique, notably the hips, hamstrings and decrease again.
They’re all finished seated or reclined (besides a transition by downward canine which could be skipped).
No props are wanted, however you possibly can completely use any that make you’re feeling snug.
Maintain every of those poses for 10 deep breaths.
1. Half Joyful Child – Lay down in your again with knees bent and ft on the ground. Windshield wiper your knees facet to facet just a few occasions. Then hug the precise knee into the chest, and lengthen the left leg out lengthy. Keep right here or seize the massive toe with two peace fingers. Kicking heel up. Stacking ankle over knee. Use the elbow to push the knee open. Use the left hand to information the left hip down. Preserve left foot flexed. Play with bending and straightening the precise leg.
2. Reclined Pigeon – Bend the left knee and produce the foot to the bottom. Cross the precise ankle over the left knee. Attain the arms by to drag the left thigh in. Preserve the higher physique relaxed. Gently inviting the precise hip to launch extra.
Repeat 1-2 by on the opposite facet.
3. Butterfly Fold – Come to a seat. Convey the soles of the ft collectively and knees aside. Select how far or near have the heels. Passively fold down, letting gravity do the work. Tuck the chin to the chest.
4. Deer Pose – Elevate higher physique. Preserve the precise leg the place it’s. Convey the left leg again behind you, discovering two 90 diploma angles. Left knee according to hip, and left ankle according to knee. Convey the arms again behind you at a forty five diploma angle. Deal with the interior rotation in left hip and left leg.
5. Head to Knee – Stroll the arms in and straighten the precise leg ahead. Convey the left foot in behind the seat. Open the knees away from each other. You probably have delicate knees you possibly can deliver the left foot inside the precise thigh in additional conventional variation. Rotate in the direction of the precise leg. Passively fold ahead in the direction of the knee.
Repeat 4 and 5 on different facet.
6. Low Lunge – Come to desk high. Step the precise foot between the arms on the high of the mat. Preserve knee over ankle. Soften the hips down. To accentuate deliver arms to the thigh. Let gravity pull you down with each exhale. Sliding shoulders down the again.
7. Pigeon Pose – Come to down canine in the event you like. Convey proper knee behind proper wrist. Extending the left leg again behind you. Inhale to search out a bit of backbend. Then soften down.
Repeat 6 and seven on different facet.
These 7 poses come from a 35 minute gradual movement deep stretch that I just lately shared on each YouTube and inside my Yoga with Kassandra app.
Test it out and apply with me right here …
Kassandra
