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Apanasana (Wind-Relieving Pose)
- Begin lying on the back with the knees bent
- Draw both knees into the chest and clasp the
hands either around the shins or if that is too
difficult, behind the thighs - Try not to lift the pelvis away from the floor so
that a natural spinal curve is maintained - Therapeutics: As the name suggests, this pose
is helpful for relieving gas and also helps to
stretch the lower back
Puppy Pose
- Begin on the hands and knees, feet flexed
- Reach the hands forward and press the hips back
so that they are directly over the heels - Extend through the sides of the body being
careful not to arch to back - Therapeutics: Provides traction for the spine and
warms up the shoudlers
Supta Padangusthasana I, II & III (Reclining Big
Toe Pose)
Toe Pose)
- Lie on the back with the knees bent
- Variation I: Draw your right knee into your chest
and lengthen the left leg onto the floor - Wrap a strap around the ball of your foot and
extend the leg into the air - Reach the hands up the strap until the elbows are
straight but the shoulders are still grounded - Variation II: Hold the strap in the right hand and
place a block on the outside of the right hip - As you exhale, lower the leg directly out to the
side so that the outer thigh rests on the block. - Extend the foot into the strap and reach the left
arm out to the side - To release, use the inner thigh to draw the leg up
to center - Variation III: Hold the strap in the left hand and
slowly bring the leg across the body as you twist - To release, drop the right hip into the floor and
allow the leg to follow - Hold each variation for 10-20 breaths
- Therapeutics: Stretches the hamstrings, calves,
inner thigh, outer hip and buttock; also releases
tension in the lower back
Cat/Cow Tilts
- Begin on the hands and knees, toes pointed
- As you inhale, lift the sternum forward and drop the
pubic bone back between the legs to arch the spine - As you exhale, round the back and drop the head
and tail bone towards the floor - Repeat with your breath 10 times
- Therapeutics: Massages the internal organs and
warms-up the muscles along the spine
These warm-up poses are great to do as a gentle practice all by themselves, or before a more
vigorous practice that would include standing poses, forward bends or twists
vigorous practice that would include standing poses, forward bends or twists
- Lie on the back with the knees bent
- Cross your right foot over the left knee and flex
the right ankle - Variation I: If you are very tight, gently press the
upper inner thigh away from your belly - Variation II: If you are a bit more flexible, draw
the legs to the chest and clasp the hands behind
the left thigh (right hand between legs, left hand
on outside of left leg) - Hold 10-20 breaths then release and change sides
- Therapeutics: Opens the outer hips and provides
traction to the lower back
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