This sequence is done on your back so it is nice and easy on the body. A combination of twists and pressure encourages blood flow to your core region, aiding digestion, elimination and detoxification.
Repetition
Repeat on other leg
Warm up-Restorative
FULL SUPINE STRETCH
Start Position:
Reclined
Description:
Beginning from Corpse Pose. Inhale and lift both arms up and overheard until the back of the hand touch the mat behind you. Ensure that the back remains planted on the mat and does not arch. Flex your feet and lengthen the back of your neck by slightly tucking your chin. Inhale and feel the body get long, stretching the fingers tips away from the heels. On the exhale, soften and relax everywhere. Continue to the rhythm of your breath for 4 breath cycles.
Contraindication:
Shoulder Injury
Benefits:
Awakens the body, starts energy flow
KNEE DOWN TWIST POSE (SUPTA MATSYENDRASANA )
Start Position:
Reclined
Description:
Starting in Corpse Pose. Begin by bringing the inner edges of the feet together, bend the right knee and place the right foot just above or beside the left knee. Airplane the right arm out to shoulder height, placing the other hand on the outside of the bent knee and ever so slowly lower the right knee to the left side. Ensure that both shoulder blades remain planted into the mat. The knee doesn’t have to touch the mat whatever is most comfortable for you. Gaze back at your outstretched arm and hold here for several breaths. Be sure to repeat on the opposite side.
Contraindication:
Back Injury, Knee Injury, Shoulder Injury, Hip Injury
Benefits:
Gently opens sacrum, releases tension in spine, calms nervous system, aids digestion
RECLINED BIG TOE POSE (SUPTA PADANGUSTHASANA )
Start Position:
Reclined
Description:
Beginning from Corpse Pose, begin to bend your knees and plant your feet hip width apart on the mat. Straighten out your right leg grabbing behind the calf or thigh; whichever is the most comfortable for you. A strap looped around the arch of your top foot may help you to keep your torso planted on the ground. Ensure that you keep your tailbone rooted on the mat and keep the back of the neck long, by tucking your chin slightly toward your chest. Straighten out your right leg as much as possible, keeping the shoulders planted. Exhales allow you to gently deepen the stretch. For an added challenge, extend your left leg, pressing your thigh evenly and gently into the mat. Hold here for several breaths and then repeat with other leg.
Contraindication:
Hip Injury, Knee Injury, Back Injury
Benefits:
Stretches hamstrings, relieves sciatica
RAISED KNEE TO CHEST POSE (EKA PADA PAVANA MUKTASANA )
Start Position:
Reclined
Description:
Beginning from Corpse Pose, engage your core, bend your right knee and draw it into your chest.Gently lengthen out the back of the neck by tucking the chin into the chest. Interlace your fingers and squeeze into torso, if your knee has a healthy range of motion you may feel more comfortable moving you interlaced fingers down more toward your ankle area. On the exhale using the isolated strength of your biceps squish your calf into your thigh and your thigh into your torso. Hold this for a few moments, making sure to relax your neck and shoulders as it is easy for tension to sneak up. Hold this for several breaths using your exhales to draw the leg in a little deeper and then repeat on the left.
Contraindication:
Back Injury, Neck Injury, Knee Injury
Benefits:
Aids digestion, stretches groin
WIND RELIEVING POSE (PAVANA MUKTASANA )
Start Position:
Reclined
Description:
From Corpse Pose begin to engage mula bandha and feel your abdominals pull in and down. One at a time bring your knees into your chest and loosely wrap you arms around them. Laying both shoulder blades into the mat, lengthen the back of your neck by gently tucking your chin into your chest. Relax everywhere and hold for several deep breaths. If you are feeling up to it, rock an inch to the right and an inch to the left, massaging your lower back with the mat. If you are performing this as a counter pose to a back bend, lift your head and neck and tuck it into your chest. Just like an armadillo.
Contraindication:
Hernia
Benefits:
Aids digestion, releases lower back, calming
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