If you have lung problems, such as asthma, or if you have heart disease, you should consult your doctor before you perform breathing exercises. When performing a yoga pose, make sure you never hold your breath.
You should try to breathe evenly and deeply throughout the pose. In addition, you should try to match your breathing to the way you are moving in a pose.
For example, you will usually inhale when you lift your arms, lengthen your body or bend backward. You will usually exhale when lowering your arms, bending forward or deepening a twist. Practicing this breath awareness exercise before you begin your yoga practice helps center your mind and prepare you for the practice. As you exhale, try to release the tension from your body. As you release your body's tension and begin to relax, your breath will become slower and more even.
As you inhale, your breath should effortlessly fill your body. Your breath should gradually deepen 1 Lie on your back with your knees bent and the soles of your feet on the floor, hip width apart. While performing this exercise, do not try to regulate your breath or force yourself to breathe in a certain way.
The purpose of the exercise is to discover and explore your breath, so you should simply notice how you breathe naturally. Once you have gained a greater awareness of your breath, you will be able to learn to control how you breathe. You can practice this exercise lying down or while in a comfortable seated pose, such as Easy Pose. You may also find that this exercise helps to calm and relax your body and mind. As you perform this exercise, you should become aware of the rise and fall of your breath in your abdomen.
As you breathe, make sure you do not tighten your abdominal muscles or press your abdomen outward. Your abdomen should expand naturally and remain soft throughout the exercise. For information on Relaxation Pose, see page You can also perform this exercise while sitting in a chair, which is useful if you spend your day sitting at a desk.
If you need more support for your lower back in Relaxation Pose, you can bend your knees and place the soles of your feet on the floor hip width apart. You should be careful performing this exercise if you have low blood pressure. Also called Full Yogic Breath or Complete Yoga Breath, practicing this exercise can also calm your mind and relax your body. You should be comfortable performing the abdominal breath exercise shown on page 37, before you try this exercise.
As you exhale, feel these same areas fall, starting from your chest to your ribs and then to your abdomen. Your body should also soften and release as you exhale. Although you are breathing in three parts during this exercise, you should concentrate on taking one smooth inhalation and one smooth exhalation. As you inhale in this exercise, focus on the expansion of your abdomen, ribs and then your chest. You may even be able to feel the movement of your breath up to Use caution performing this exercise if you have serious lung or breathing problems.
The tips of your middle fingers should meet at your navel. Exhale slowly through your nose and feel your abdomen fall. Repeat steps 3 and 4 until you feel comfortable breathing into your abdomen. Inhale slowly through your nose and feel your rib cage expand. Repeat steps 7 and 8 for three to five breaths. How can I feel more comfortable as I perform this exercise? You can use your arms as a guideline to ensure you are breathing correctly. As you inhale, raise your arms off the floor.
When you feel the bottom of your ribs expand, your fingers should be pointing toward the ceiling. When you feel your chest expand, your arms should be on the floor above your head. Move your arms in the opposite direction as you exhale. If your neck is tense, perform the exercise with a pillow or folded blanket under your head. If your back is uncomfortable, place a large pillow under your knees.
You can also relieve strain on your back by bending your knees and placing your feet hip width apart on the floor. Rest your palms lightly on the top of your chest.
Inhale slowly through your nose and feel your chest expand. Inhale slowly through your nose, feeling your abdomen, then your rib cage and then your chest expand. Repeat steps 15 and 16 for 2 to 5 minutes. Warming up your muscles increases the flexibility of your joints, gets your blood circulating and loosens stiff muscles to help prevent injury. You should perform a warm-up sequence at the beginning of every yoga practice. You can include any of the poses discussed in this chapter in your own personalized warm-up sequence.
Warm-Up In this Chapter You may also find that neck stretches can relieve mental tension or stress that you may be experiencing. By focusing on your breath while stretching your neck, you can also help improve your awareness of your breathing as you practice yoga. You can perform neck stretches in a seated pose, such as Easy Pose or Lotus Pose. You can also perform neck stretches in a standing pose, such as Mountain Pose, or while sitting in a chair.
You should never feel any strain when stretching your neck. Make sure you only move your head to a position where you feel a comfortable stretch.
You should also keep your jaw and shoulders relaxed throughout the exercise. As you perform neck stretches, you should focus on sending your breath to the muscles in your neck that Use caution performing neck stretches if you have problems with your neck.
For information on Easy Pose, see page How can I release tension in my head and neck? With your chin parallel to the floor and the crown of your head pointing toward the ceiling, exhale and turn your head to look over your right shoulder. Then inhale and turn your head to look straight ahead. Repeat by looking over your left shoulder. Repeat three to five times on each side.
You can perform head rotations. Lower your chin to your chest and circle your head around to your right shoulder.
Lift your head up, lower your head to your left shoulder and circle your head back down to your chest. Keep the back of your neck long as you rotate your head in a smooth, continuous movement.
Repeat the head rotations two to three times and then switch directions. Repeat steps 2 to 5 three to five times. You may also find that shoulder stretches can relieve stress and help clear your mind. Regular practice of shoulder stretches can increase the range of motion in your shoulders. You can perform shoulder stretches in a seated pose, such as Easy Pose. You can also perform shoulder stretches in a standing pose, such as Mountain Pose, or while sitting in a chair. The stretch should only be a back and forward movement.
The second exercise requires that you focus on the opposite movement. As you shrug your shoulders up and down, try not to move your shoulders forward or back.
For both exercises, allow your arms to follow the movement of your shoulders, rather than participating in the stretch. You should be careful performing shoulders stretches if you have a shoulder injury. Tip You can perform shoulder rolls.
With your arms hanging loosely at your sides, make circles with your shoulders. Roll your shoulders backward three to five times. Then repeat rolling your shoulders forward.
Make sure you maintain a fluid motion and keep your shoulders relaxed throughout the exercise. Poses How can I release tension in my upper back and neck? You can perform a stretch that resembles giving yourself a hug. Bring your right arm across your chest and reach for your left shoulder blade. Then bring your left arm under your right arm and reach for your right shoulder blade. Tuck your chin toward your chest. With each exhalation, soften your shoulders, elbows and grip.
Hold the stretch for 15 to 30 seconds and then repeat, switching the position of your arms. Do not allow your shoulders to simply drop down. You can perform these exercises to improve the circulation in your upper body, particularly your arms, hands, fingers and the area around your heart. These exercises can also relieve tension from your shoulders and neck and even release tension from your mind. The steps below illustrate two arm stretching exercises. As you perform the first exercise, your entire body should feel balanced.
You should also focus on how your breathing works in connection with the arm movements to warm up your body and focus your mind. As you perform these arm stretches, you should feel the lift coming from your waist as you raise your arms.
At the same time, you should feel your chest lifting and expanding. Expanding your chest can increase your capacity for deep breathing in this exercise. Make sure you use caution performing these arms stretches if you have shoulder or arm problems. For information on Mountain Pose, see page For information on Prayer Pose, see page Tip To stretch the back of your upper arm, extend your right arm over your head.
Then bend your right elbow and lightly rest your palm on the top of your right shoulder. Place your left palm slightly below your right elbow and gently press your right arm back until you feel the stretch. Then repeat this exercise for your other side. Poses Is there another arm stretch I can perform? Interlace your fingers and extend your arms in front of you at shoulder level. Then turn your wrists so that your palms face out. Slowly raise your hands over your head.
Gently straighten your arms as much as possible, but make sure you do not lock your elbows. You should feel the stretch from your waist up to your arms. Hold this stretch for 30 to 45 seconds. Exhale and then lower your arms, bringing your hands back to the floor.
Repeat steps 3 and 4 three to five times. This pose can help to increase the flexibility of your wrists. This pose stretches your shoulders and elbows, in addition to increasing the flexibility of your arms, wrists, hands and fingers.
While performing Prayer Pose, lift your chest as you roll your shoulders back and relax your shoulders and elbows down. Make sure you keep the pressure between your palms gentle and soft. In Reverse Prayer Pose, your hands should ideally be positioned between your shoulder blades, but only move your hands up as far as is comfortable for you.
If you find this position too difficult, you can hold your elbows behind your back instead. You can also perform Reverse Prayer Pose, which is very similar to Prayer Pose, except you position your Use caution performing Prayer Pose or Reverse Prayer Pose if you have shoulder, arm or elbow problems.
Move your arms behind your back and bring your fingertips together, with your fingers pointing toward the floor. Press your palms together and slowly move your hands up your back as far as is comfortable for you. This exercise can also relieve tension in your lower back, which is especially useful if you spend a lot of time standing. You can perform Spinal Roll as a transition from seated to standing poses.
Spinal Roll is also useful for coming out of standing forward bends. Instead of coming out of a standing forward bend with a flat back, you can perform Spinal Roll which places less stress on your lower back. As you allow your upper body to hang down in Spinal Roll, visualize space being created between each vertebra of your spine as your spine lengthens toward the floor. As you roll up, focus on rolling your spine up one vertebra at a time ——stacking each vertebra on top of the previous one.
Make sure you use caution performing Spinal Roll if you have high blood pressure. For information on Squat Pose, see page Relax your head, neck and shoulders. Tuck your tailbone under and inhale as you slowly roll your spine up one vertebra at a time.
Massaging your spine helps relax your nervous system. You can perform Spinal Rocking to alleviate drowsiness or stiffness you may experience when you wake up in the morning. Spinal Rocking is also useful for warming up your spine for inversions, such as Shoulderstand shown on page Do not practice Spinal Rocking on a hard surface.
Instead, spread a blanket the length of your body flat out on the floor. Make sure that when you roll back, your head stays at the same level as your spine and does not roll off the edge of the blanket.
In the modified version of Spinal Rocking, you can hold the pose to stretch your upper back and neck. Make sure you avoid this modification if you have high blood pressure, a neck injury or if you are menstruating. You should avoid Spinal Rocking if you have a neck, upper back or spinal injury. EASY 1 Sit on the floor with your knees bent, as close to your chest as possible.
Keep your spine rounded as you exhale and roll backward. To improve your balance, you can interlace your fingers behind your knees. This modification can offer more stability as you rock back and forth. Spinal Rocking is a great way to move into Plow Pose. Perform the modification as described below, except straighten your legs and lower your feet toward the floor behind your head, with your feet flexed. For information on Plow Pose, see page What should I do if I find Spinal Rocking uncomfortable?
If you would like to massage your spine, but find Spinal Rocking uncomfortable, you may want to perform Little Boat Pose instead. For information on massaging your spine in Little Boat Pose, see the top of page Keep your knees bent and rest your thighs above your abdomen.
You may want to perform this pose to prepare for seated poses, such as Half Lotus Pose or Lotus Pose. Rock the Baby is also a good stretch to perform in preparation for Lunge Pose. As you rock your leg in this pose, make sure you focus on the movement in your hip, not the movement of your leg.
It is also important to keep your spine as straight as possible in this stretch. If you find it difficult to place your leg in the crooks of your elbows, you can perform the stretch with one hand holding your knee and one hand holding your ankle.
You may also want to extend your other leg in front of you to help you stay grounded as you perform the stretch. You should use caution performing Rock the Baby if you have knee or hip problems.
Is there an easy way to perform Rock the Baby while at work? Clasp your right foot with your left hand and your right knee with your right hand and then circle your leg several times in each direction, making sure you do not pull on your knee. You should focus on the movement in your hip, not the movement of your knee. Repeat this movement using your other leg. This modification also helps to relieve tension in your hips.
You can perform Rock the Baby while sitting on a chair at work to help relieve any stiffness you may have in your hips. This is especially useful if you have been sitting in a chair all day long. Perform steps 2 to 10 below while sitting on a chair. Keep one foot on the floor as you rock your other leg and remember to keep your spine as straight as possible.
Then return to Easy Pose. This exercise is also beneficial for stretching your hamstrings. When you raise your leg in this exercise, your other leg may lift off the floor. Make sure that your other leg remains on the floor throughout the exercise.
It is also important to make sure that you keep both of your hips on the floor throughout the exercise. To avoid arching your neck, you should lengthen your neck by tucking your chin toward your chest.
Only raise your leg until you feel a comfortable stretch. It is more important to keep your lower back pressed into the floor and your shoulders relaxed down than it is to raise your leg as high as possible. Even if you are flexible, make sure you do not move your leg past a degree angle with the floor. You should use caution performing Leg Raises if you have problems with your neck or lower back.
Tip To make Leg Raises easier, begin the exercise with one leg bent and the sole of your foot on the floor. Keep your foot on the floor as you raise and lower your other leg. This modification also helps to keep your lower back pressed into the floor, which protects your lower back from strain.
Poses How can I make Leg Raises more challenging? Once you feel comfortable raising one leg, you can perform the exercise raising both legs at the same time. As you perform this variation, remember to keep your lower back pressed into the floor and your shoulders relaxed. If you need extra support for your back, you can place your palms face down under your buttocks. Raise and lower your legs six to ten times. This variation makes the exercise more challenging for your abdominals and lower back.
Repeat steps 1 to 8 for your other side. The rocking movement of this pose also helps to lengthen your lower spine. When you first perform Pelvic Tilt, you may be tempted to exaggerate the rocking motion of your pelvis.
Instead, keep the movement of your pelvis natural and within your own range of motion. You should notice how the movement of your lower back creates a ripple effect up your spine. You should also try to coordinate the rocking motion with your breath and relax the muscles that are not directly involved in the pose. You can modify Pelvic Tilt by adding movement to your upper body as you rock your pelvis.
Make sure you do not use your arms to lift your head and neck in this modification. You should keep your elbows back and your chest open, making sure you do not feel any strain in your neck.
Use caution performing Pelvic Tilt if you have slipped discs in your back. Press out through the crown of your head to keep your neck long. What can I do? How can I further stretch my legs and strengthen my lower back in Pelvic Tilt? Although Pelvic Tilt is a breath awareness exercise, you may find coordinating your breath with your movement difficult. If this is a problem for you, try to focus only on the movement of your pelvis and breathe naturally.
With time and practice, it will become easier to coordinate your breath and movement. Inhale as you tilt your pelvis and press your tailbone toward the floor. Then exhale as you tilt your pelvis and press your lower back into the floor.
While maintaining this pelvic tilt, inhale as you press your feet into the floor and lift your pelvis off the floor. Then exhale as you curl your spine down one vertebra at a time. Repeat this movement three to six times. Your elbows should point out to the sides. Then lower your shoulders, neck and head back down as you arch your lower back. Repeat this modification three to five times. This pose is often used as a warm-up pose. Visualizing yourself as a little boat bobbing on the waves of your breath may help you relax even further into the pose.
While performing Little Boat Pose, it is important to keep your arms and shoulders relaxed as you rest your hands on top of your knees.
Do not use your arms to bring your knees toward your chest. Instead, release your hips so that your knees drop toward your chest naturally. You can modify Little Boat Pose to release and stretch your hips independently.
You can perform Little Boat Pose holding only one leg, while the other leg remains bent or stretched away from you. Do not stretch one leg away from you if you have lower back problems. As you hold the pose, feel your body relaxing down Avoid Little Boat Pose if you have recently had a hernia or a knee injury. Release your lower back toward the floor. Your arms and shoulders should be relaxed. Exhale as you relax your head, neck and spine toward the floor. Hold the pose for 30 seconds to 2 minutes.
Tip Yes. You can perform this pose if you have stiff hips, but you should move your knees wider than hip width apart when you draw them toward your chest. Widening your knees is also useful if you are overweight.
Resting my hands on top of my knees is uncomfortable. What else can I do? To add movement to Little Boat Pose, perform the pose as described in the steps below and then rock your body from side to side. The rocking motion massages the back muscles on either side of your spine. This variation is particularly useful when you are using Little Boat Pose as a counter pose after performing a back bend.
You can wrap your arms around your legs or place your hands behind your knees in the area between your calf and thigh. In either variation, make sure you keep your arms and shoulders relaxed. This allows you to stretch your hips independently.
Then repeat the modification for your other side. This allows you to feel a deeper stretch in your hips and lower back. Then bend your right knee and bring the knee toward your chest. Repeat the modification for your other side. This pose also helps to open your shoulders and chest.
When you twist your body in Little Boat Twist, you stimulate your abdominal organs to help aid digestion. Although this pose is a useful warm-up pose, you may also want to use the pose to cool down at the end of a yoga practice. While performing Little Boat Twist, make sure you keep parsva pavana muktasana your upper back and both shoulders in contact with the floor. You should also breathe evenly, visualizing your body softening deeper into the twist with each exhalation.
If you find the twist in Little Boat Twist too intense, you can perform the pose with your feet on the floor, instead of drawing your knees into your chest. Avoid performing Little Boat Twist if you have abdominal problems or if your neck feels strained in the pose. For information on Little Boat Pose, see page Keep your knees together. Tip Perform the pose as described below, except slowly twist from side to side five to ten times instead of holding the pose.
To coordinate your breathing with the movement, exhale as you move into the twist and inhale as your knees and head come back to the center. This movement helps massage your back and release tension in your spine.
Poses How can I intensify the pose? You can intensify the pose to provide a deeper stretch for your spine, lower back and hips. Perform the pose as described below, except after you lower your knees toward the floor, straighten your legs. Your upper body and legs should form a degree angle. Make sure you keep your legs together and straight, but do not lock your knees.
This pose also stretches your lower back and helps to strengthen your abdominal muscles. Windmill Pose is also known as Wind-Relieving Pose because it helps the body release intestinal gas. You should focus on stretching the entire length of your body in Windmill Pose. The movement of your legs should help to increase the flexibility of your hips. At the same time, the movement massages the organs in the back of your body, including your kidneys. While performing Windmill Pose, make sure your hips remain on the floor throughout the pose.
You should also pay close attention to your breathing ——inhale as you stretch your arm and leg away from your body and exhale as you draw your arm and leg back to your body. You should avoid Windmill Pose if you have a hernia. Tip When you clasp each knee, hold your knee for 5 to 10 seconds.
You should exhale as you draw your knee in and inhale as you extend your leg out. What can I do if my lower back feels strained in this pose? Poses How can I stretch my neck and shoulders in this pose? When you bring your knee toward your chest, move your forehead toward your knee. In this modification, make sure you do not strain your neck or shoulders trying to reach your forehead to your knee.
You can begin the pose with your knees bent and the soles of your feet resting on the floor. Keep one foot on the floor as you bring the other knee to your chest. To come out of the pose, place the soles of your feet on the floor and bring your arms to rest alongside your body. You can also use this pose to tone your abdominal muscles and improve your circulation. Gate Pose is an excellent pose to perform in preparation for Triangle Pose. While both poses stretch similar muscles, Gate Pose does not require the intense stretch to the back of your legs.
As a result, practicing this pose is especially useful if you have a breathing problem, such as asthma. Performing Gate Pose stretches the muscles that connect your ribs, allowing your lungs to expand to Use caution performing this pose if you suffer from knee, hip or shoulder problems.
While performing Gate Pose, make sure your elbow does not move in front of your face, but stretches up above your ear. You should also focus on lengthening your spine with each inhalation and stretching to your side with each exhalation.
Inhale and extend your left arm overhead, with your fingers pointing toward the ceiling and your palm facing your right side.
How can I stretch my foot and the back of my calf more in Gate Pose? To reduce the pressure on your knees, you can perform the pose while kneeling on a blanket or mat. Instead of placing the sole of your foot flat on the floor, place your heel on the floor with your toes pointing up toward the ceiling. This modification also provides a deeper stretch to your hamstring.
My neck feels uncomfortable when I look up past my elbow. Can I still perform the pose? Poses You can still perform this pose, but you should look straight ahead instead of turning your head to look past your elbow. Then exhale and bring your arms to your sides and your knees together. This pose also helps to strengthen your back, stretch your thighs and increase the flexibility of your groin. Practicing this pose may help you perform other poses that require a lot of flexibility in your hips, such as Lotus Pose and Dancer Pose.
As you perform Pigeon Pose, make sure you gently press the hip of your straight leg toward the floor to help keep your hips square to the front. Hold the pose for as long as you feel comfortable, allowing yourself to relax further into the pose with each exhalation.
After performing the pose, you should shake out your legs to help relieve and restore circulation in your legs. You should use caution performing Pigeon Pose if you have problems with your knees, back or hips. For information on Table Pose, see page The top of your left foot should rest on the floor.
Gently lower your pelvis toward the floor. Tip If you find resting your forehead on the floor uncomfortable, you can bend your elbows and place one hand on top of the other. Then rest your forehead on your hands. How can I modify Pigeon Pose to help release tension in my hips?
To help release tension in your hips, you can rock your hips from side to side as you hold the pose. To make Pigeon Pose more challenging, perform the pose as described below, except when you lower your elbows to the floor, position your elbows directly below your shoulders, press your forearms into the floor and lift your chest toward the ceiling. As you become more comfortable in this position, you can gradually straighten your arms and move your hands closer to your body to lift your chest up further.
Poses 11 Gently press your left hip toward the floor to help keep your hips square. Hold the pose for 15 seconds to 1 minute. This pose can also relieve tension in your lower back. Regular practice of Squat Pose can help improve your balance and concentration. This pose is commonly used as a transition from seated to standing poses. From a seated pose, you can move into Squat Pose and then slowly roll your spine up, one vertebra at a time, to a standing position.
Squat Pose is also a good prenatal exercise because it stimulates your pelvic area and opens your groin and hips. To help you balance and feel more comfortable in the pose, you may need to adjust your stance after you bend your knees and lower your hips. You may find it helpful to move your feet a bit further apart or turn your toes out slightly. Use caution performing Squat Pose if you have problems with your knees or hips.
Place your hands on the floor slightly in front of you, with your palms facing down. Gently lower your heels toward the floor. What can I do if I find it difficult to balance in this pose? If your heels do not reach the floor, you can remain on the balls of your feet, or place a rolled or folded blanket under your heels for support.
Make sure the blanket is not so thick that it pushes your heels up further. The blanket should only support your heels at the lowest position possible. You can leave your hands on the floor for support instead of bringing your hands together in Prayer Pose. You can also move into Squat Pose with your back against a wall for support.
Slowly slide your back down the wall to lower your hips into the pose. As you slide down, allow your heels to lift off the floor. Then return to Mountain Pose.
Then exhale and lower your hips back toward the floor. Some seated poses, such as Easy Pose and Lotus Pose, are especially good for meditation because they allow you to keep your spine straight and help you remain grounded and relaxed as you meditate. Certain seated poses are often used as starting positions for other poses. This chapter demonstrates a variety of seated poses that you can perform.
P Seated In this Chapter Regular practice of this pose can also help increase the flexibility of your hips and pelvis and strengthen your lower back. This basic seated pose often serves as a starting position for other seated poses. While you perform Staff Pose, you should be aware of both your upper and lower body.
Your upper body should be erect, yet relaxed, and your lower body should feel grounded. To provide extra support for your spine in this pose, you can place your palms directly behind your body with your fingers pointing behind you, instead of placing your palms beside your hips. If your hips are stiff, you can perform the pose sitting on a folded blanket. This modification raises your hips so your legs drop away from your pelvis, allowing you to sit more comfortably.
Sitting on a folded blanket may also help keep you from rounding your lower back and can make finding the correct alignment of your spine easier. Tip If you have back problems or find this pose difficult to hold, you can perform the pose with your back lightly touching a wall. You can also choose to perform Legs Up the Wall Pose, which will protect your back even more while still providing the benefits of Staff Pose.
For information on Legs Up the Wall Pose, see page Poses How can I stretch my upper body in Staff Pose? To stretch your upper body in Staff Pose, interlace your fingers and then extend your arms forward, parallel to the floor. Turn your palms away from you so your thumbs are pointing toward the floor and then inhale as you raise your arms above your head until your arms are positioned slightly behind your ears.
Be sure to keep your shoulders relaxed as you perform this variation. Stretching your upper body in Staff Pose can help open your chest and stretch the front of your abdomen. Your upper body should be erect, but relaxed. This modification can also help you lengthen and straighten your spine more easily.
This pose also helps to promote proper seated posture. Each time you perform Easy Pose, you should alternate which leg you place on top. While performing the pose, allow the crown of your head to lift up as your spine elongates and press your sitting bones down into the floor. You should focus on keeping your spine straight in this pose. While performing Easy Pose, focus on moving your breath through your body. You may find closing your eyes helps you relax into the pose. You can hold the pose for as long as you need to calm your mind.
If your hips are stiff or your knees are strained, try sitting on thickly folded blankets. Sitting on blankets can also help prevent you from rounding your lower back or raising your knees up higher than your pelvis. Even with this modification, use caution performing Easy Pose if you have problems with your knees or hips. For information on Staff Pose, see page Relax your shoulders down and back, and lift and expand your chest.
Tip To provide support for your back in this pose, perform the pose sitting with your back lightly touching a wall. The wall can act as a guideline for your spine to help prevent you from rounding your lower back and shoulders. What should I do if my feet are sore in Easy Pose? Poses Is there another variation of Easy Pose? You can perform Easy Pose without crossing your legs. Instead, bend one knee so the outside of your leg is resting on the floor.
Then draw your foot toward your buttock as far as is comfortable for you. Bend your other knee and rest the outside of your leg on the floor so your heel is just in front of the shin of your other leg. If your feet are sore, you can place a folded towel or blanket under your feet. This can help relieve pressure on your feet. Then return to Staff Pose.
This allows your knees to drop so you can sit straight more easily. For these reasons, this pose is often used as a prenatal exercise and is helpful for relieving menstrual problems. You should feel a stretch, but no pain, in your knees. If your knees are high up off the floor, do not force them down. Instead, move your feet further away from your groin or place rolled up blankets under your knees for support. After you come out of Bound Angle Pose, you should perform Staff Pose or shake out your legs to relieve your knees and ankles.
While performing Bound Angle Pose, make sure you rest your weight on your sitting bones as you drop You should avoid Bound Angle Pose if you have a knee or groin injury. Bound Angle Pose provides a stretch to your groin and inner thighs. You can also use this pose to develop flexibility in your hips, knees, ankles and feet. Relax your shoulders and arms. How can I relieve tightness in my hips while performing Bound Angle Pose? To incorporate movement into Bound Angle Pose, gently bounce your knees up and down as you perform the pose.
This variation, called Butterfly Pose, helps to further release tension from your groin area and open your hips and inner thighs. When performing this variation, visualize your knees moving like the wings of a butterfly. Perform the pose as described below and then rock your body from side to side.
The rocking motion massages your hips to relieve tightness and tension. This variation of Bound Angle Pose is also useful as a warm-up in preparation for other poses.
This is useful if you have a weak lower back and require extra support. This pose is also useful for practicing breathing exercises and meditation. While Performing Half Lotus Pose, you should try to keep your knees as close to the floor as possible.
You can place a thickly folded blanket under your raised knee for support if your knee feels strained in this ardha padmasana pose. Make sure you come out of the pose if you feel any pain in your knees. You can change the position of your hands to create variety in the pose. For example, you can rest the back of your hands on your thighs with the tips of your thumbs and first fingers touching or you can position your hands in Prayer Pose, as shown on page Use caution performing Half Lotus Pose if you have knee or hip problems.
This pose can also help to open your hips and improve your seated posture. You may want to use this pose for breathing exercises or meditation. You should feel comfortable performing Half Lotus Pose, as shown on page 78, before you try Lotus Pose.
To help relieve pressure in your knees in this pose, you can sit on a thickly folded blanket. Sitting on a blanket will also support your pelvis and help prevent your lower back from rounding. If you feel any pain in your knees, you should come out of the pose.
To help you relax in this pose, close your eyes and visualize yourself as the lotus flower, with your roots holding you firmly in the ground while you bloom in the sunshine. Use caution performing Lotus Pose if you have knee or hip problems. For 3 information on Staff Pose, see page Rest your palms on your thighs. Hold the pose for 5 seconds to 1 minute or as long as is comfortable for you. This pose is also beneficial for releasing tension in your shoulders and opening your chest to help facilitate deep breathing.
If you have rounded shoulders, you can perform Cow Face Pose to help improve your posture. While performing Cow Face Pose, try to keep both sitting bones on the floor and your knees stacked on top of each other. The position of your legs in this pose provides a great stretch for your hips, thighs Use caution performing Cow Face Pose if you have shoulder problems, such as rotator cuff tendonitis. You should also be careful performing this pose if you have neck, hip or knee problems. When you clasp your hands behind your back in this pose, remember to keep your shoulders square to the front and your chest expanded.
Make sure you do not hunch your shoulders or twist your wrists to clasp your hands. Rest your palms on your feet. Bend your left elbow and bring your left forearm behind your back.
Tip You can hold a strap with your hands as close together as is comfortable for you. Then gently pull your elbows away from each other. What should I do if I find the leg position in this pose too difficult? You can perform the upper body stretch of this pose while sitting in Easy Pose, as shown on page 74, or Thunderbolt Pose, as shown on page Poses How can I deepen the pose?
Before you hold the pose, pull your abdominal muscles toward your spine and bend forward from your hips as you gently press your chest toward the floor.
Make sure you keep your hands clasped and your elbows pulling away from each other. This modification helps to relieve headaches and also allows you to breathe through your nose more easily.
Feel your shoulders stretching and your chest opening. Repeat steps 2 to 12 for your other side. While performing Seated Side Bend, remember that it is more important to lengthen through your body than it is to stretch as far as possible to the side.
Make sure you do not compress the side of your body that you are leaning toward. You should also keep the shoulder of your raised arm back slightly to help open the front of your body. As you stretch to the side in this pose, you should try to keep both hips on the floor. If one hip lifts off the floor as you move into the stretch, try to encourage your hip to move back down to the floor.
If you want to warm up the sides of your body before holding the pose, you can stretch to the side as described below three times and then hold the pose. Use caution performing this pose if you have problems with your knees, hips or shoulders. How can I relieve the pressure on my feet in this pose? If you have discomfort in your knees or if your hips are stiff, you can sit on the edge of one or two folded blankets.
This modification allows you to sit more comfortably and reduces strain on your hips and knees as you perform this pose. If your feet are sore, you can place a folded towel or blanket under your feet to help relieve the pressure. You can perform this pose while sitting in an armless chair. Rest one hand in your lap as you stretch your other arm overhead and to the side, as described in the steps below. Then exhale and lower your left arm to return to Easy Pose.
Repeat steps 2 to 10 for your other side. This pose is also useful for stretching your shoulders and upper chest. Performing this pose also massages your abdominal organs, which helps to improve digestion. Simple Twist is commonly used as a warm-up pose and as a counter pose after forward bends and back bends.
Allow the twist to come from your spine, not from your hips. As you perform Simple Twist, make sure you keep your hips even and your sitting bones in contact with the You should avoid Simple Twist if you have problems with the discs in your back.
If you have difficulty sitting with your legs crossed in Simple Twist, you can modify the pose so that one leg is bent and the other leg is extended in front of you. Make sure you twist toward your bent knee and alternate which leg is straight when you switch sides. For 3 information on Easy Pose, see page Rest your left palm on your right knee. Tip Perform the pose as described in the steps below, except place your hands on top of your shoulders.
Your fingers should be on the front your shoulders with your thumbs on the back of your shoulders. As you twist, keep your upper arms parallel to the floor. Poses What can I do to move deeper into the twist? To warm up your body and move deeper into the twist, you can twist and release your upper body several times before you hold the pose. What should I do if I cannot sit straight in Simple Twist? Try sitting on the edge of two or three thickly folded blankets.
Let your right knee drop toward the floor and then perform the twist. Then repeat for your other side. You can also use this pose to relieve headaches or stiffness in your neck and shoulders. As you perform Seated Half Spinal Twist, make sure you keep your hips even and your sitting bones in contact with the floor throughout the pose. Do not allow the twist in this pose to come from your hips. Make sure you do not strain your neck trying to look over your shoulder. If your hips are stiff, you can perform Seated Half Spinal Twist sitting on a folded blanket.
This modification supports your pelvis and hips, allowing you to focus on the twist in your spine rather than the position of your hips. Use caution performing this pose if you have a knee, hip, back or shoulder injury. Your fingers should point behind you. If you are comfortable performing this pose, you can further challenge your upper body by clasping your ankle.
Perform steps 1 to 4 below and then move your left elbow to the outside of your right leg. Press your elbow against your thigh to turn your body further to the right.
Then clasp your right ankle with your left hand. If you are comfortable performing this pose, you can further challenge your lower body by bending both knees. Perform steps 1 and 2 below and then bend your left knee and bring your left foot as close to your right hip as possible. Make sure you keep both of your sitting bones on the floor as you perform this modification. Strengthening your abdominal muscles can help protect your lower back and spine.
This pose is also beneficial for improving your balance. In Seated Boat Pose, your legs should be together or only slightly apart. Try to keep your back flat and your spine straight as you straighten your legs. Do not round your lower back or cave in your chest to keep your legs straight. You should also focus on keeping your shoulders back and down. To ensure you are in the correct position, visualize your body forming a V shape.
Use caution performing Seated Boat Pose if you have injured your abdominals, hips or tailbone. Since this is a stimulating pose, you may want to avoid the pose if you have a heart condition or insomnia.
Make sure your back remains flat. Your thighs should be at a degree angle with the floor. Balance on your tailbone and hips. How can I make Seated Boat Pose easier? Tip To make the pose easier, bend your knees so that your shins are parallel to the floor. You can also try moving into the pose by straightening one leg at a time. With your knees bent, loop a strap around the soles of your feet and grip an end of the strap in each hand. Inhale and lean your torso back and then straighten your legs as you push your feet against the strap.
Keep the strap taut, but do not pull on the strap. How can I stretch my inner thighs in Seated Boat Pose? Perform the pose as described below, except separate your legs until they form a V shape. Make sure you can maintain your balance and keep your back flat as you separate your legs.
Software Images icon An illustration of two photographs. Images Donate icon An illustration of a heart shape Donate Ellipses icon An illustration of text ellipses. Maran illustrated yoga Item Preview. EMBED for wordpress. Want more? Advanced embedding details, examples, and help! This book is an invaluable guide for beginners who wish to familiarize themselves with the basics of yoga without having to participate in classes, or as a refresher course for individuals wishing to become reacquainted with yoga Includes index Yoga basics -- Yoga and breathing -- Warm-up poses -- Seated poses -- Seated forward bends -- Chair poses -- Standing poses -- Standing balancing poses -- Standing forward bends -- Table poses -- Back bends -- Inversions -- Reclined poses -- Relaxation and restorative poses -- Yoga practices Colleen Tiltman, technical consultant ; Anita Adler, photography consultant ; Elizabeth Clarke, model.
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