If you have any recent knee injuries consider skipping this posture. Repeat on the opposite side.Ģ. Lift your bottom foot off the ground, flex both feet, and hold behind your thighīenefits: “Thread the needle” pose stretches the outer hip area, which can help relieve low back tension and sciatica.Ĭautions: Please work slowly in to this posture being aware of any discomfort or pressure around your knee joint.
If it feels okay for your left foot to leave the ground interlace your fingers behind your left thigh to pull your right shin bone in closer to your body. If you would like, keep your left foot on the ground, or try lifting it off. Keep your right foot flexed the whole time to protect your knee. Place the sole of your left foot on the ground and cross your right ankle over top of your left knee. Instructions: Start by laying on your back with both of your knees drawn in to your chest. Supta Kapotasana (Supine Pigeon, “Thread The Needle”) Also, once you have lifted the hips and spine off the ground if you experience any pain in the knees, hip, or neck lower your hips a bit closer to the ground. Take 5 – 10 deep breaths and then after you have lowered back down give your self a few moments with the knees moving in towards your belly for rest.ġ. Take a restorative variation by placing a yoga block underneath your hipsĢ. Squeeze a yoga block between your inner thighs to build strengthģ. Interlace your hands underneath your body, keep your upper arms pressing downīenefits: Bridge pose strengthens the supporting muscles of the lower back while stretching the shoulders, chest, & neck, strengthening the legs, and extending the spine.Ĭautions: If you have neck injury consider the restorative option 1, or if necessary skip this posture.
If you feel any discomfort in your knees or neck back off a bit by lowering your hips. Be aware of how much weight and pressure your allowing in your neck. If possible, try to engage your hamstrings and quadriceps, and relax the space around your lower back. Use your shoulders and the strength of your legs to lift your hips off of the ground. Bring your arms down by your sides, with your palms facing down. Step both of your feet in towards your hips so that your knees stack over your ankles. Instructions: Lay on your back on a firm surface. If you experience sensitivity anywhere either back off, or if it is appropriate skip this posture It can also help with digestion.Ĭautions: Be aware of any discomfort that may arise in your hips, spine, or shoulders. It helps lengthen your spine and detox your body by twisting out your entire spine.
pillow, blanket, or yoga block)īenefits: Supine knee down twists stretch your lower back, chest, and shoulders. Repeat on the opposite side.ġ. Rest your knee on top of a support system (i.e. Let your knee rest on the ground, or if that is too much, place some kind of support (pillow, blanket, yoga block, etc.) under your twisted leg. If possible try to keep both of your shoulders on the ground. When you feel ready, start to cross your left knee over your body, twisting through your spine. Draw your left knee into your chest as you extend your arms out away from your shoulders, in a ’T’ position, with your palms resting on the ground. Supta Matsyendrasana (Supine Knee Down Twist)
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