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Groin

Reclined Hand to Foot

Reclined Hand to Foot

A.

Begin lying on your back.

B.

Hug your right knee in toward your chest.

C.

Either take hold of right big toe with right thumb and peace fingers in Yogi-Toe-Lock, grab the outer edge of your right foot or thigh, or loop a strap around your foot

D.

Lengthen your leg, reach through your heel, and gently pull your foot in the direction of your head. Relax your left arm long on your left side, palm face down. Breathe here for at least three deep breaths, then repeat on the left.

Mistakes and Tips:

To find the best knee placement for your back, try lifting the knee higher and lower until you find your sweet spot.

Improves digestion and spinal flexibility. Alleviates back pain. Stretches the glutes. Said to be theraputic for sciatica and insomnia. Detoxifying.

Don't push your knee to the ground if it doesn’t feel comfortable.

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.

Happy Baby

Happy Baby

A.

Begin lying on your back.

B.

Bend your knees, hug them in toward your chest.

C.

Widen your knees toward your armpits and take the outer edges of your feet in your hands. Keep your whole back on the ground and rock softly from left to right if that feels good. Breathe here for at least five deep breaths.

Mistakes and Tips:

Adjust the setting of the blocks for what your body needs right now. You can start with both blocks on the lowest setting, perhaps increasing the shoulder block one setting at a time as your body allows.

Opens chest, shoulders, neck, back, and abdominals. Allows for deeper breathing. Energizes and stimulates abdominal organs, reduces anxiety and depression. Increases metabolism. Improves posture.

Avoid this pose if you have and back problems, blood pressure ailments, or migranes.

Reclined Hero’s Pose

Reclined Hero’s Pose

A.

Begin in a kneeling position.

B.

Separate your feet so that your sit bones can come to the ground between your heels.

C.

Keeping your knees relatively close together, not touching, but not widening, slowly crawl your hands back until your forearms are on the ground.

D.

Walk your elbows down until are lying down on the mat.
Tuck your tailbone underneath you to mitigate the arch in your back.
Breathe here.

E.

Reach your arms overhead, take a hold of opposite elbows, and allow them to rest on the ground. Breathe here for at least five deep breaths. Then, come up slowly, using your foreams as you did when you came into the pose.

Mistakes and Tips:

If you have sensitive hips or knees, you can place blocks or blankets underneath your knees to support them.

Opens the shoulders, chest, groin, inner thighs, and hips. Said to relieve stress, depression, and anxiety. Stimulates circulation, heart, and the digestive and abdominal organs. Relieves symptoms of menopause and menstruation.

If you have groin or knee injuries, use blocks under your knees to support them.

Bow

Bow

A.

Begin lying facedown.

B.

Bend your knees and grab your ankles with your hands.

C.

Press your feet away from your head, ankles into your hands, keeping knees hip-width apart, and lift your chest off of the ground. Stay here for at least three deep breaths.

Mistakes and Tips:

To deepen the strengthening aspect of this pose, reach your arms back and on either side of you. For a very advanced variation of the pose, clasp your hands underneath your body, keep your chin on the ground, and lift your feet up towards the ceiling.

Opens back, chest, shoulders, spine, and abdominals. Strengthens back. Energizes and stimulates abdominal organs, relieves stress. Increases metabolism.

Not recommended for those suffering from headaches or back maladies. Not recommended for pregnant women.

Squat Palm Press

Squat Palm Press

A.

Begin in a standing forward fold with your hands in front of you on the ground.

B.

Heel-toe your feet wide apart, pointing your toes out so that your hips are open.

C.

Bend your knees, releasing your hips toward the ground, hovering above it at whatever height feels good for you. Keep your knees in-line with your ankles.

D.

Take your elbows inside of your thighs, lightly pressing them out, and put your hands together like a prayer at the center of chest. Keep your spine long. Breathe here for at least three deep breaths.

Mistakes and Tips:

To deepen the pose, press the floor away and round your upper spine like cat.

Strengthens core, legs, and arms. Improves body awareness and concentration.

Not recommended for those with high blood pressure, or those suffering from wrist, ankle, or shoulder maladies.

If your knee doesn't get all the way to your nose, just reach it in that direction.

Standing Hand to Foot, Open Hip

Standing Hand to Foot, Open Hip

A.

Begin standing in mountain pose. Transfer your weight into your left foot and hug your right knee into your chest.

B.

Transfer your weight into your right foot and hug your left knee into your chest.

C.

Take a hold of your left big toe with the first and second fingers and thumb of your left hand, or loop a strap around your foot.

D.

Steady yourself here, then gently extend your left leg forward, leading with your heel.

E.

Externally rotate your right thigh and reach your right leg open and to the right.

F.

Reach your left arm out to the right to counterbalance. Breathe here for at least three deep breaths, then repeat on the other side.

Low Lunge Twist

Low Lunge Twist

A.

Begin in down dog.

B.

Round your right knee toward your nose, and step your right foot between your hands.

C.

Release your back knee to the ground.

D.

Plant your left palm on the ground in line with your right foot, under your shoulder, and lift your right arm to the ceiling. Breathe here for at least three deep breaths, then repeat on the left.

Mistakes and Tips:

If your foot doesn't make it between your hands from low lunge, take a hold of your right ankle with your right hand and place your foot forward.

Opens hips, shoulders, spine, groin and legs.

Not recommended for those with knee or shoulder maladies.

Wide Side Lunge

Wide Side Lunge

A.

Begin in a wide-leg forward bend with both hands on the ground.

B.

Keeping your hands on the ground, bend your right knee while lengthening your left leg. Your right knee should be in line with your right ankle.

C.

Flex your left foot so that your toes point toward the ceiling.

D.

Open through your chest and breathe here for at least three deep breaths, then repeat on the other side.

Mistakes and Tips:

Use blocks under your hands if the floor feels too far away.

Hips, inner thigh, and groin opener

Not recommended for those with knee or ankle maladies.

Low Lunge

Low Lunge

A.

Begin in down dog.

B.

Round your right knee toward your nose, and step your right foot between your hands.

C.

Your hands are on either side of your front foot, with your fingertips tented or on blocks. Keep your neck long and in line with your spine. Breathe here for at least three deep breaths, then repeat on the left.

Mistakes and Tips:

If your foot doesn't make it between your hands from low lunge, take a hold of your right ankle with your right hand and place your foot forward.

Opens the hips, groin, and legs.

Not recommended for those with knee maladies.

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