Step the legs about two to three feet apart. Feet should stay parallel with the toes turned slightly inward. The body bends forward at the hips, stretching the spine. The hands are placed on the floor in line with the feet, then the elbows bend so the torso and head can lower into a full forward bend. If possible, the crown of the head can rest on the floor
half-inverted yoga pose that boosts confidence and reduces depression.
Yoga squat or prayer pose (namaskarasana in sanskrit) is one of my favorite poses. The feet are spread shoulder-width apart and the hands are held in namaskar mudra (prayer pose). Slowly lower your hips into a squat without moving the hands or feet. In more advanced variations, the yogi may stretch out the arms or place them behind the body.
Benefits of yoga squat:
stretches the ankles, hips, and low back while toning the core and the lower body.
Sit with back straight on the sit bones of the buttocks. Bend the knees, bringing the feet together in front of the body with toes, arches and heels pressed against each other with the hands remaining on the feet. Keeping the feet together, bring the heels as close to the groin area as comfortable. Enjoy deep breaths in this pose for as long as needed. Individuals can also practice the pose by gently bouncing the legs up and down (like butterfly wings) or by tilting the upper body forward at the hips, keeping a straight spine, to increase the stretch.
Benefits of butterfly pose:
a gentle pose that allows for stretch of the groin and hamstrings, depending on the distance of the feet away from the body.
From lying down on the back, the knees are bent and brought towards the chest. The hands hold the outer edges of the feet as the knees and feet open wider then the torso. Ankles should be stacked over the knees with the shins perpendicular to the floor. If it feels appropriate, the practitioner can rock from side to side, providing a deeper release for the inner groin. Benefits of Happy Baby:
Happy baby pose is an easy, stress-relieving yoga pose that gently stretches the lower back and calves, while opening the groin and inner thighs.
Simply sit up tall, bringing the souls of your feet to touch. Place a pillow or a pile of pillows behind your seat, and slowly start to recline back onto your support.
Keep your feet together, and your knees dropping out to the side. When you have reached your edge, allow your upper body to fully release and relax. Keep in mind that this type of release is incredibly powerful for opening tight muscles that do not respond well to stronger stretches.
The benefits of supta baddha konasana include:
Improved circulation and digestion. Stimulation of the abdominal organs. Flexibility in the inner thighs, hips and knees. Reduction in fatigue, stress, mild depression, PMS and menopause symptoms.
Begin lying on the back with the legs together. Exhale and draw the knees into the chest. Wrap the arms around the shins. Gently draw the legs nearer to the torso. Breathe while holding the pose. Exhale and release.
Benefits of Knees-to-chest pose:
Relieves digestive problems, including constipation, irritable bowel syndrome and gas. Stretches the lower spine and back muscles. I use this pose to relieve my anxiety.
Starting on all fours. Bring your knees under your hips and your hands under your shoulders. Exhale and round your spine, bringing your head and tailbone toward the floor.
Benefits of Cat Pose:
Stretches the spine while strengthens the core.
SUPINE SPINAL TWIST
Lying flat on your back, extend your left leg straight on the bed and bend your right knee, so your foot is flat on the bed. The right arm stretches to the right while the left hand gently presses down on the knee, level with your shoulders. Inhale as you slowly lift and lower your right knee and leg over your extended left leg, twisting your torso. Keep your arms and as much of your back flat on your mat if possible. You will feel a stretch throughout the back and glutes
Did you know that this pose can easily be done in your bed? Try starting your day and ending your night with this pose.
Benefits of Supine Spinal Twist:
Stretches the spine and back, stimulates digestion and energizes the body.
To enter the pose, begin in a tabletop position on the mat. Mindfully allow the knees to move out to the sides of the mat, keeping the ankles and feet in-line with the knees. The elbows and forearms drop to the floor with the palms flat. On an exhale, the hips push slowly backward. Hold for several breaths. To come out of the pose, mindfully push up through the hands while bringing the heels in toward one another and sitting back on the feet. A blanket or folded yoga mat under the knees can be used to help cushion the knees.
Leaving the pose:
Press your hips backward and shift your weight to the back of your body. Slowly bring your knees together and roll your spine upward.
Benefits of Frog Pose:
Hip, groin, and lower back opener. Thought to aid stomach issues.
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