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Standing Forward Fold Variation

This gentle variation on a forward bend helps with nausea, plus it helps relieve lower back pain, stiffness, or soreness. Begin standing in mountain pose. Take a deep inhale to reach arms up overhead, framing face. Use exhale to engage navel to spine and swan dive over legs with a flat back. Grab hold of opposite elbows and hang, swaying side to side (if comfortable) to loosen lower back. Press all four corners of both feet into the ground and lift sitz bones toward the ceiling. Relax head and neck, and, for this variation, soften knees. Breathe here for 5 to 10 deep breaths.

Photo: Heidi Kristoffer

Wide-Knee Child's Pose

Soothing, grounding child's pose is a surefire way to feel comforted. This wide-knee variation will give your hips a gentle opening, which can alleviate stress that can be stored there. Kneel with knees wide enough apart for torso to fit between thighs, and crawl hands forward. Keeping arms long and in front of you, allow forehead to rest on the ground. Breathe here for 10 or more deep breaths.

Photo: Heidi Kristoffer