Let’s continue with more “basic” poses that practitioners at all levels love.
Stretches your chest and thighs and extends the spine. Here’s how to do it:
- Lie on the floor and raise your knees to a height level in which they are bent directly over heels.
- Place your arms at your sides with your palms down.
- Then press your feet into floor as you lift hips and exhale. Ahhhh.
- If you can, clasp your hands under your lower back and press your arms downward, lifting hips until your thighs are parallel to floor, like a table, and bring your chest toward chin.
- Hold for 30-60 seconds.
- If that’s uncomfortable, or “not available” to you, make it easier by placing a stack of pillows underneath your tailbone.
Here’s how it helps: Stretches shoulders, back, hips, while increasing circulation. And, it tones your tummy!
- Sit on the floor with your legs extended and cross your right foot over the outside of your left thigh.
- Then, bend your left knee while trying to keep your right knee pointed toward the ceiling.
- Position your left elbow to the outside of your right knee and right hand on the floor behind you.
- Twist right as far as you comfortably can, while keeping your bottom on the floor.
- Hold for 30-60 seconds and then switch sides to repeat. You can make it more comfortable if you keep your bottom leg straight and place both hands on your raised knee.
- Lie facing down on your mat with your thumbs under shoulders and legs fulled extended with the top of your feet on the floor.
- Press your shoulders down and away from your ears.
- Then push through your thumbs and index fingers as you lift your chest upwards…like a cobra!
- Now try it again!