Z-Pose Full Series

The Z-Pose series is something that I often teach in my public classes because it works the right and left sides of the pelvis in a non-neutral position.  If you have imbalance in the pelvis, which many of us do, this series is a wonderful way to open the hips and groins and keep the lower back supple. Here it is in it's entirety. Enjoy!

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Z-Pose Hip Press
Sit with left leg externally rotated, right leg internally rotated with left toes in line with right knee. Place left hand on floor beside hip and right hand on hip.
Inhale press right hip forward (you can also reach right hand diagonally up toward ceiling). 
Exhale release hips back to center (releasing right hand towards right toes). 
Repeat 5-10 times per side with the breath.
Therapeutics:  Strengthens the gluteus medius muscle, brings movement and fluidity into the pelvis.

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Z-Pose Cat/Cow
Sit with left leg externally rotated, right leg internally rotated with left toes in line with right knee, hands on hips.
Cow: Inhale arch back lift head tilting tail back. Drop pubic bone towards floor and belly forward. Draw elbows back to open the chest.
Cat: Exhale round back engaging lower abdominal muscles. Tuck tail under, round upper back and drop head bringing elbows forward to open upper back.
Repeat 5-10 times per side with the breath.
Therapeutics:  Re-balances the musculature and energy of the pelvis.

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Z-Pose Dolphin Dives
Sit with left leg externally rotated, right leg internally rotated with left toes in line with right knee. 
Turn the torso to the left and place hands on either side of left knee. 
As you exhale curl tail bone under lean slightly back, bend elbows and drop torso forward. 
As you inhale scoop chin, chest and belly forward and up. 
Repeat 5-10 times per side with the breath.
Therapeutics:  Brings movement and fluidity into pelvis. low back and abdomen.

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Z-Pose Pigeon
Sit with left leg externally rotated, right leg internally rotated with left toes in line with right knee. Turn the torso to the left and line up the navel to the left knee. Walk hands out on either side of left knee. Lay forward supporting on arms on floor, rest head on hands or blocks.  
Hold for 10-20 breaths.
Therapeutics: Opens the outer hip and stretches the lower back. In this alternative to Eka Pada Rajakapotasana less weight is placed on the knee which makes it easier for those with arthritis.

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Z-Pose Lift
Sit with left leg externally rotated, right leg internally rotated with left toes in line with right knee. Place left hand on floor behind you as you inhale and press hips forward bringing right arm overhead. Exhale and return to seated position.
Repeat 5 times with the breath
Therapeutics: Stretches Psoas of internally rotated leg, stretches abdomen and provides a gentle back bend.

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Z-Pose Twist
Sit with left leg externally rotated, right leg internally rotated with left toes in line with right knee.
Variation I:  Place both hands on the floor to the outside of the left leg and twist torso so that the right hip comes off of the floor. Extend lower abdomen and either keep arms straight extending up the spine toward the crown. 
Variation II: Or you can try coming down on the forearms for a deeper lumbar twist. 
Hold up to 10 breaths
Therapeutics: Deeply twists the lumbar and thoracic spine. 

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Z-Pose Sidebend
Sit with left leg externally rotated, right leg internally rotated with left toes in line with right knee. 
Variation I:  Place right forearm along the inside of the right leg, palm cupped upwards. Place left hand over right shoulder.
Variation II:  Inhale and reach left arm up and gently arc it over the head as you side bend to the right. Hold for 5-10 breaths then release back to the center. 

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Z-Pose Forward bend
Sit with left leg externally rotated, right leg internally rotated with left toes in line with right knee. 
Variation I:  Place the hands on the floor in front of the left shin. Reach the heart forward keeping the sit bones grounded into the floor. 
Variation II:  If it is available to you, you may also come down to the forearms for a deeper stretch. Hold for 5-10 breaths, then release back up to a seated position.

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