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Bolster

Test Exercise One

Test Exercise One

A.

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Sed lectus mauris, rhoncus quis purus non, semper porttitor quam. Donec eget lectus euismod, scelerisque nisi ut, molestie erat. Mauris maximus metus at metus condimentum vestibulum. Sed quis commodo urna.

B.

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Sed lectus mauris, rhoncus quis purus non, semper porttitor quam. Donec eget lectus euismod, scelerisque nisi ut, molestie erat. Mauris maximus metus at metus condimentum vestibulum. Sed quis commodo urna.

Test Exercise One

Test Exercise One

A.

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Sed lectus mauris, rhoncus quis purus non, semper porttitor quam. Donec eget lectus euismod, scelerisque nisi ut, molestie erat. Mauris maximus metus at metus condimentum vestibulum. Sed quis commodo urna.

B.

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Sed lectus mauris, rhoncus quis purus non, semper porttitor quam. Donec eget lectus euismod, scelerisque nisi ut, molestie erat. Mauris maximus metus at metus condimentum vestibulum. Sed quis commodo urna.

Reclined Goddess

Reclined Goddess

A.

Begin seated with your knees bent and your feet on the ground.

B.

Place a bolster lengthwise behind your sit bones and gently lie back so that your midback and head are supported by the bolster.

C.

Once comfortable, take your feet together and push knees apart, and allow your arms to relax on either side of you. Breathe here for at least five deep breaths.

Mistakes and Tips:

To deepen the pose, place both feet on the ground with bent knees, and twist your knees away from your body, towards your hands.

Opens the shoulders and chest, as well as the upper back and spine. Stimulates digestion. Improves circulation. Allows for deeper breathing.

Not recommended for anyone with shoulder or rotator cuff ailments.

You can place a block underneath your head if this is uncomfortable on your neck. Be sure to move very slowly in and out of this pose.

Frog

Frog

A.

Begin lying facedown on your mat.

B.

Rise onto your forearms and breathe here.

C.

Keep your knees no wider than hip's distance apart. Bend your left knee and bring your left hand to the top of your left foot, putting gentle pressure on it to open the quadriceps. Elbow grazes your rib cage, not winging out.

D.

Bend your left knee and bring your left hand to the top of your left foot, putting gentle pressure on it to open the quadriceps.
Elbow grazes your rib cage, not winging out.

E.

Lift your chest up and breathe here for at least three deep breaths.

Mistakes and Tips:

To deepen the pose, lengthen the bottom arm.

Strengthens back muscles and improves posture, opens the entire front body. The opening of the area surrounding the lungs leads to deeper breathing. This pose is very beneficial to those suffering from flat feet or fallen arches.

This pose should be avoided by those suffering from back or shoulder ailments, high blood pressure, or migranes.

You can place a bolster under your ribs until you gain the back strength to do this without it.

Half Frog

Half Frog

A.

Begin lying facedown on your mat.

B.

Rise onto your forearms and breathe here.

C.

Keep your knees no wider than hip's distance apart. Bend your left knee and bring your left hand to the top of your left foot, putting gentle pressure on it to open the quadriceps.

D.

Elbow grazes your rib cage, not winging out. Lift through your chest. Breathe here for at least three deep breaths, and then repeat on the other side.

Mistakes and Tips:

To modify, use a wall, and see the beginner's tips.

This pose is said to improve posture, aid in fertility, stimulate the organs in the abdomen and throat, strengthen the back, and open the entire front body—ankles, thighs, chest, throat, and shoulders.

This pose is best avoided by those with high or low blood pressure, those suffering from migranes, and those with back or neck problems

Do this pose with your back to a wall so that you can crawl your hands down one at a time, and breathe wherever it is comfortable for you. Don't force yourself beyond where your body is ready to go.

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