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5/18/2016

The Mighty QL

The 'QL' or Quadratus Lumborum is a deep postural muscle that joins the bottom three vertebrae to the upper crest of the illia in the pelvis. It's function is to laterally flex the trunk is is especially helpful when walking as it lifts the hip upward so that the back leg can swing forward without hitting the ground. Unfortunately as we sit, the QL becomes overly tight and shortened, often so much that it can become difficult to fully extend the lower back when we do stand up after long periods of sitting. This practice will help to bring awareness, movement and breath to this important muscle of the lower back and, hopefully, alleviate the pain of sitting.

Reclining Lateral Bend

Lie on back with legs extended. Bring left foot to right side of mat, hug right knee into chest and step the right foot down to the outside of the left knee. Reach arms overhead and hold left wrist in right hand and draw arms, head and shoulders to the right side of the mat. Keep both hips and both shoulders on the mat. Hold 5-10 breaths, then release and change sides.

Windshield Wipers
Jathara Parivartanasana Variation

Lie on back with knees bent and feet on floor. On an inhalation lower knees to the left side. Exhale and engage belly as you bring knees back to the center. Inhale as you lower knees to the right side. Exhale and engage belly as you bring knees back to the center.

Abdominal Rolls

Begin seated cross-legged with hands on knees. Draw line of navel around in a circle clockwise five times, then repeat counterclockwise five times.

Seated Lateral Bend
Upavista Anuparsvasana

Begin seated cross-legged and place the left hand on the floor beside the hip. Inhale and raise the right arm diagonally across the body and reach it overhead to the left. Bend the left elbow towards the body and keep that shoulder released down the back to help support the weight of the body. Keep both sit bones grounded into the floor. Exhale and return to the center. Repeat to both sides 5-10 times with the breath.

Wagging the Tail

Begin on all fours. Inhale and lift the left foot and shin by bending the knee. Exhale and move left shoulder and hip together as you swing left foot to the left. Inhale back to the center. Exhale move right shoulder and hip together as you cross left foot over the right shin. Inhale to center.
Repeat 5-10 times each side with the breath.

Fire Hydrant

Begin on all fours. As you inhale lengthen the spine. As you exhale, draw the left knee up towards the left elbow as a dog does when visiting the fire hydrant. As you inhale, lengthen the left leg back and place the toes turned under on the floor to the outside of the right foot. Keep the shoulders, belly and hips square to the floor.
Repeat 5-10 times each side with the breath.

HHalf Circle Pose
Ardha Mandalasana

Begin on all fours, Extend the left leg back behind the right foot and turn the left toes under. Turn the right shin and foot outwards and line up the right hand, the left knee and the right foot. Lean into the right hand and bring the left arm up and over the left ear.
Hold for 5-10 breaths then change sides.

Downward Facing Dog
Adho Mukha Svanasana

Begin on all fours with hands slightly forward of shoulders. Turn toes under and lift knees off floor. Keep shoulders wide and palms flat, press thighs and sit bones back, scooping belly in as you ground heels towards the floor.
Hold 1-3 minutes, release into Child's Pose.

Triangle Pose
Trikonasana

Stand with feet wide apart. Turn left out to 90 degrees and right foot in 30 degrees. Inhale arms out from shoulders. Exhale and cock hips to the left. Reach left arm parallel to floor to lengthen the left waist and bring left hand on block, foot or floor. Rotate the chest towards the right and reach right arm towards ceiling.
Hold 5-10 breaths then release and change sides.

Side to Side Standing Forward Bend
Uttanasana, var.

Stand in Tadasana and lengthen spine as you bend forward from the hips, rest hands on blocks. Bend knee, keeping left knee straight and walk hands outside of left foot. Then repeat to the left to mimic the walking action of the hips. Repeat 5 times each side, then hold for 5 breaths on each side. Return to standing with an extended spine.

Reclining Supported Twist
Salamba Jathara Parivritasana

Lay on the back with knees bent and feet on floor. Shift hips to the left a few inches from center. Draw the knees into the chest and release legs to the bolster on the right. You may use right hand to hold down outside of left knee. Reach left arm back to floor and turn head to the center or to the right.
Hold for 1-3 minutes, then bend knees and draw them up to center, change sides.

Passive QL Stretch

Lie on right side knees legs slightly bent. Bring right elbow under the right shoulder and drop the right waist toward the floor. Hold for 5 breaths, then repeat to the other side.

Supported Bridge Pose
Salamba Setu Bandha

Lie on the back with the knees bent and feet on the floor. Lift pelvis off floor on an inhalation, place block under sacrum on whichever height is appropriate for you, and rest sacrum on the block. Turn palms up and toes slightly in. Rest up to 5 minutes.

Corpse Pose
Savasana

Lay on the back with legs straight and feet relaxed to sides. Move arms away from sides slightly and turn palms to face ceiling. You may use support under the knees for low back pain; and a folded blanket under the head if needed. Rest 5-15 minutes.

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5/3/2016

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Blossoming Lotus

Blossoming lotus is seated pose and deep groin opener that requires balancing on the site bones. In this week's home practice, you will open the hip flexors and work on creating spaciousness within the groins during all aspects of the practice.

Reclininig Flow
Supta Virasana

Begin lying on the back with the legs straight and arms extended over the head, take an inhale to prepare.
Exhale and draw the right knee into the chest, holding it with the right hand.
Inhale draw the right knee out to the right side with the right hand, left hand in cactus on the floor.
Exhale and cross the right knee over to the left side of the body with the left hand, right hand in cactus on the floor.
Inhale back to the center and extend the right leg up toward the ceiling, holding behind thigh with the clasped hands.
Exhale draw the right knee to the chest.
Inhale extend the leg to the floor and the arms overhead.
Exhale and repeat the entire sequence with left leg.

Happy Baby Pose
Anandabalasana

Lay on the back with the knees bent and feet on the floor. Draw both knees into the chest with the knees to the outside of the body. Either hold the backs of the knees with the forearms or hold the outside of the feet with the hands and draw knees towards floor. Keep the pelvis flat on the floor to avoid rounding the back.

Crescent Lunge to Runner's Lunge Flow
Anjynasana to Ardha Hanumanasana Vinyasa

Begin on all fours and bring left foot between hands. Inhale sweep arms forward and up to the heart (shown) or overhead pressing pelvis forward. Exhale touch floor on either side of foot as you press pelvis back evenly and extend chest over the straight leg. You may also use blocks under the hands if it is difficult to reach the floor.
Repeat to both sides 5 times with the breath.y

Lizard Pose
Utthan Prishtasana

Begin on all fours and bring right foot between hands. Step the right foot far enough forward so that the right knee does not go beyond the right ankle. Lean the pelvis forward and bring both hands on the floor to the inside of the right foot.
Variation I: Lower the torso toward the floor as you first keep the left knee on the floor.
Hold both variations for 5 breaths, before releasing and repeating to the opposite side.

Downward Facing Dog
Adho Mukha Svanasana
Begin on all fours with hands slightly forward of shoulders. Turn toes under and lift knees off floor. Keep shoulders wide and palms flat, press thighs and sit bones back, scooping belly in as you ground heels towards the floor.
Hold 1-3 minutes, release into Child's Pose.

Squat to Standing Forward Bend
Malasana to Uttanasana

Begin squatting with feet hips width apart. If heels do not come to the floor, you may use a rolled blanket under heels for balance if needed. You may also choose to sit on a block for greater stability. As you exhale the breath lift the pelvis and drop the heels as you come into Uttanasana. As you inhale come back down into the squat. Repeat up to 5 times with the breath, ending in Uttanasana.

Wide-Legged Side Lunge
Upavistha Parsvanjaynasana

Stand with legs wide apart. Exhale and bend forward from hips and place hands on blocks or floor.
While you are holding the posture on the right, reach the left arm over the head and lengthen down the left waist as you ground the left thigh back. Hold for several breaths, then come to center and repeat to the other side.

Marichi's Pose I
Marichyasana I

Sit with right leg straight and left foot on floor in front of the let sit bone, keeping legs hips-width apart. Inhale and sit up tall through front of chest bringing left arm inside left knee. Exhale and release forward over right leg.
Hold up to 1 minute each side, then release.

Bound Angle Pose
Baddha Konasana

Sit with the soles of the feet together and the knees apart. Sit on the edge of a folded blanket if needed. Do not press the knees towards the floor. Rather press the heels together to widen the groins, and lengthen through the femurs pressing long towards the knees to widen the sacrum. Hold 10-20 breaths then release.

Blossoming Lotus Pose, Prep
Vikasitakamalasana, prep

Sit with legs wide, knees bent and feet on floor. Reach right arm inside of right leg and hook elbow behind knee. Turn torso towards the left and lengthen both sides of the waist. Raise left arm and reach behind the back to open the chest.
Hold 5-10 breaths, then release and change sides

Blossoming Lotus Pose
Vikasitakamalasana

Sit with legs wide, knees bent and feet on floor. Reach right arm inside of right leg and hook elbow behind knee. Repeat with left arm. Lean slightly back and lift legs off floor and extend front of torso as you balance on sit bones.
Hold 5-10 breaths, then release feet to floor.

Extended Blossoming Lotus
Utthita Vikasitakamalasana

Sit with legs wide, knees bent and feet on floor. Reach arms inside legs and grasp big toes with thumb and forefinger, or use a strap around feet. Lean slightly back and lift legs off floor and extend front of torso as you balance on sit bones. Hold 5-10 breaths, then release feet to floor.

Half Lord of the Fishes Pose
Ardha Matsyendrasana

Sit with left leg cross-legged and that heel beside right hip. Step right foot down on the outside of the left knee. Inhale and wrap left arm around front of right knee. Exhale and twist into right leg, compressing the belly. Twist from belly, through ribs, chest, and then head.
Hold for up to 1 minute, then release and change sides.

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The Mighty QL

Blossoming Lotus

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(c) 2005-2022 Cheryl Fenner Brown, C-IAYT, E-RYT 500, YACEP

The Mighty QL﻿

Blossoming Lotus

Index:

Archives:

(c) 2005-2022 Cheryl Fenner Brown, C-IAYT, E-RYT 500, YACEP

The Mighty QL