Are you ready to do some Yoga? Now that you've become familiar with Yoga breathing, relaxation, and meditation, it's time to learn some basic postures and do your first Yoga routine. There is no single posture or Yoga routine that is right for everyone. Yoga therapy is based on adapting a program to fit the needs of the individual. However, there are basic principles and safe routines commonly used for general conditioning and for treatment of selected health conditions. The two Yoga routines in this chapter are designed to help your body heal itself. Core Routine I is designed to help beginners bring the body into balance with strength and flexibility, and Core Routine II is a bit more advanced and helps build stamina. They are a gentle introduction to Yoga and a great place for you to start if you're ready for general conditioning. If Core Routine I seems a bit difficult, start with the Lower Back Routine, which is even more gentle and helps balance your body. If you have a specific ailment that is addressed in Part III, please do the routine recommended in that chapter.
I hope that you've read Chapters 1 through 5 already, but it is particularly important that you read Chapter 3 on getting started, and Chapter 4 on Yoga Breathing before trying any of these routines.
Photographs of Yoga postures are shown in the modified form with forgiving limbs—feet placed at hip width, legs and arms slightly bent. This is inspired by the Viniyoga tradition, which seeks to adapt the Yoga postures to fit the needs of the person, and ensures that you will be safe and kind to your body while learning Yoga techniques. As mentioned in Chapter 3, these postures may look different from the classic Yoga poses you have seen, which in many cases are too extreme for the average Yoga practitioner.
You should use Focused Breathing for the whole routine. Move slowly, and remember the brief pauses after the inhale and the exhale.
Caution:If any of the postures cause pain or do not feel right, simply leave them out and check with your health-care professional before continuing.
Mountain Posture
The Mountain Posture is the cornerstone for all standing postures, and you will be using it throughout this routine. It improves posture and spinal alignment, creating stability in your stance and facilitating breathing.
Stand with your feet at hip width. Keep your spine tall but relaxed. Let your arms hang at your sides, palms turned inward toward your legs.
Align the middle of your ear, your shoulder, and the sides of your hip, knee, and ankle along an imaginary vertical line.
Look straight ahead.
Remain in this posture for 8 to 10 breaths.
This posture stretches the entire backside of your body, including your neck, shoulders, back, and hamstrings. It promotes circulation to your upper trunk and head, and adds flexibility to your spine.
Caution:If you have been diagnosed with a spinal problem (such as a herniated disk), acute hypertension, or glaucoma, be careful of all standing forward bends. Avoid this posture if it causes you any pain.
Begin in the Mountain Posture. As you inhale, raise your arms from the front, up and overhead.
As you exhale, bend forward from your hips, bringing your arms, hands, torso, and head forward and down toward the floor. When you feel a pull in the back of your legs, soften your knees and hang your arms.
As you inhale, choose one of three ways to come up, listed here in order of increasing difficulty.
Roll up like a rag doll, stacking the vertebrae one at a time, and then raise your arms forward and up as in Step 1.
Sweep your arms up from the sides like wings until your arms are overhead and your head and torso are straight up as in Step 1.
Bring your arms and hands forward and up alongside your ears and then bring your arms, head, and torso up as in Step 1.
Repeat 3 times, and then hold Step 2 for 6 to 8 breaths. Come up a final time.
This lunge-like posture strengthens your legs, back, shoulders, and arms. It helps improve stamina and balance and increases flexibility in your hips.
Start in the Mountain Posture. Take a big step forward with your right foot, approximately 3 feet for taller people, less if you are shorter. Your right knee should be directly over your ankle, and your thigh should be parallel to the floor. Place your hands on your hips and square your hips forward. Keep both legs straight and hang your arms at your sides in the ready position.
As you inhale, raise your arms forward and up overhead, and at the same time bend your right knee to a right angle. You should feel like you're in a classic runner's stretch, with a light pull in your left calf.
As you exhale, straighten your right leg and bring your arms back to the ready position as in Step 1.
Repeat 3 times, then hold Step 2 for 6 to 8 breaths. Straighten up.
Repeat on the left side
Standing Asymmetrical Forward Bend
This posture stretches each side of your hips, hamstrings, and back.
Start in the Mountain Posture. Take a big step forward with your right foot, approximately 3 feet for taller people, less if you are shorter. Place your hands on your hips and rotate your torso toward the right, squaring your hips forward. Bend your right knee but keep your torso straight up. Check your stance. Make sure your knee is above your ankle so that your shin is perpendicular to the floor, your thigh parallel, and your knee at a right angle. Finally, straighten both legs, and hang your arms at your sides in the ready position.
As you inhale, raise your arms, stretching them forward and up alongside your ears.
As you exhale, bend from your hips, forward and down, over your front leg. Soften your front leg to fit your needs. If your head is not close to your right leg, bend your right knee more. If you have the flexibility, straighten your right leg, pull your right hip back and your left hip forward.
On the inhalation, choose one of three ways to come up:
Roll up like a rag doll, stacking your vertebrae one at a time, and then raise your arms forward and up as in Step 2.
Sweep your arms up from the sides like wings until your arms are over head and your head and torso are straight up as in Step 2.
Bring your arms and hands forward and up alongside of your ears and then bring your arms, head, and torso up as in Step 2.
Repeat Steps 3 and 4, three times. The last time, stay in the folded position for 6 to 8 breaths, then roll up as described in Step 4a.
Return to the Mountain Posture, and repeat on the left side.
This gentle twisting posture stimulates circulation to your spine, opens your hips, and stretches your hamstrings and calves. It also strengthens your neck, shoulders, and arms.
Start in the Mountain Posture. Exhaling, step out to the right in a wide stance, approximately 3 feet for taller people, less if you are shorter, still facing forward.
As you inhale, raise your arms out to the sides, parallel to the floor forming a T.
Exhaling, bend forward from your hips; then, in a twisting motion, place your right palm or fingers on the floor near the inside of your left foot. Continue exhaling. Raise your left arm into a vertical position and look up at your left hand. To make the posture easier, soften your left knee and arms, or move your right hand back to the right, below the midline of your torso. To make the posture more challenging, straighten your leg and place your right hand just outside of your left foot. Return to the upright position.
Repeat 3 times, and then hold Step 3 for 6 to 8 breaths.
Repeat the same sequence on the other side. When finished, return to the Mountain Posture.
Standing Spread-Leg Forward Bend
This forward bend stimulates circulation to your upper torso and head. It opens your hips and stretches the backs and insides of your legs, including your hamstrings and adductors.
Start in the Mountain Posture. Step out to the right with your right foot in a wide stance, approximately 3 feet for taller people, less if you are shorter. As you inhale, raise your arms out from the sides forming a T with your torso.
As you exhale, bend forward from the hips and hang down, holding each of your bent elbows with the opposite side hand. Soften your knees to where you are comfortable.
Stay in the folded position for 6 to 8 breaths. Roll your body up and return to the Mountain Posture.
This side-bending posture stretches the lateral muscles of your trunk and laterally flexes your spine.
Start in the Mountain Posture. As you inhale, rotate your palms out to the sides and bring your arms up and overhead. Touch your palms together with your arms alongside your ears. Keep your shoulders dropped. You should feel your shoulder blades pressing in toward each other.
As you inhale, stretch your spine and arms upward.
As you exhale, soften your knees and bend your upper torso, arms, and head to the right. Soften your knees more to make the posture easier or straighten your knees to make it more challenging.
As you inhale, return to the vertical position. As you exhale again, repeat to the left side.
Alternate each side 3 times, then stay on each side for 6 to 8 breaths. Return to the vertical position.
Repeating the posture deepens the stretch on the entire backside of your body, including your neck, shoulders, back, and hamstrings.
Caution:If you have been diagnosed with a spinal problem (such as a herniated disk), acute hypertension, or glaucoma be careful of all standing forward bends. Avoid this posture if it causes you any pain.
Begin in the Mountain Posture. As you inhale, raise your arms from the front, up and overhead.
As you exhale, bend forward from your hips, bringing your arms, hands, torso, and head forward and down toward the floor. When you feel a pull in the back of your legs, soften your knees and hang your arms.
As you inhale, choose one of three ways to come up:
Roll up like a rag doll, stacking the vertebrae one at a time, and then raise your arms forward and up as in Step 1.
Sweep your arms up from the sides like wings until your arms are overhead and your head and torso are straight up as in Step 1.
Bring your arms and hands forward and up alongside your ears and then bring your arms, head, and torso up as in Step 1.
Repeat 3 times, and then hold Step 2 for 6 to 8 breaths. Come up a final time.
This posture improves focus, concentration, balance, and stability. It increases the flexibility of your hips and groin, and strengthens your legs.
Stand in the Mountain Posture. As you exhale, place the sole of your left foot on the inside of your right leg above your knee, toes pointing toward the ground.
As you inhale, bring your arms out from your sides to form a T, and then, as you exhale, bring your hands together in prayer position with your thumbs touching your breastbone and fingers toward the ceiling. As a variation, bring your arms overhead and join your palms together. Look at a spot on the floor 6 to 8 feet in front of you.
Stay for 6 to 8 breaths and then repeat on the other side.
The Corpse
This is the classic posture for relaxation of your body and mind. It can also be used for deep relaxation and treatment for hypertension.
Lie flat on your back with your arms relaxed near your sides and palms turned up. Close your eyes and relax. If your head tilts back or your neck is uncomfortable, place a small pillow or blanket under your head and neck. If your lower back is uncomfortable, place a pillow or rolled blanket under your knees.
Stay in the position for 8 to 10 breaths.
Note: This is the halfway point of the routine.
If you have only fifteen minutes, you can stop here.
This is a good strengthener for your lower abs and lower back.
Lie on your back with your knees bent, feet flat on the floor at hip width. Interlace your fingers behind your head with your elbows wide and open.
As you inhale, raise your hips off the floor as high as you feel comfortable, stretching your back muscles.
As you exhale, bring your hips down and then fold your body by bringing your chest, head, and knees toward each other, curling your chin into your chest. Keep your eyes focused on your knees. Try to keep your elbows wide.
Repeat Steps 1 to 3 slowly, 6 to 8 times.
The Cobra increases the flexibility and strength of your arms, chest, shoulders, and back. It also opens your chest and increases lung capacity.
Lie on your belly, with your forehead on the floor, legs slightly apart with the tops of your feet on the floor. Relax your arms at your sides, palms up. If you have lower back problems, separate your legs wider than your hips, and turn your heels out and toes in.
Inhaling, raise your chest, engaging your back muscles. Sweep your arms from the sides like wings until you reach a T position in line with your shoulders.
Exhaling, lower your torso, head, and arms back to the floor as in Step 1.
Repeat 6 to 8 times.
This is a gentle stretch for your lower back, helping it relax and loosen up any tension. It is often used as a compensation posture after back bends or back stretches, which is how we're using it here.
Start on your hands and knees with the heels of your hands directly below your shoulders and your knees at hip width. Look down slightly.
As you exhale, sit back on your heels. Relax in the posture, and try to rest your torso on your thighs and your forehead on the floor. Do not force yourself beyond your comfort zone.
Rest your arms at your sides, palms up. Close your eyes. Breathe easily.
Stay for 6 to 8 breaths.
This stretch feels great on your hamstrings and prepares your body for numerous sitting, kneeling, and standing postures.
Lie on your back with your knees bent, feet on the floor at hip width. Slide your right leg all the way down, and relax your arms at your sides, palms down.
As you exhale, bring your right leg up to a comfortable height. (Draw your belly in as you are exhaling to make more room for your right leg to come up.)
As you inhale, bring your leg back down.
Repeat 3 times. On the last leg raise, clasp the back of your right thigh just below your knee with both hands interlaced, hold for 6 to 8 breaths. Lower your leg.
Repeat on the left side.
Do not force it. Your leg does not need to be fully extended in the beginning. Keep your head and the top of your hips on the floor. Place a pillow or blanket under your head if it tilts back.
Caution:If you have a problem with an intervertebral disk, be especially careful of all straight-leg, seated forward bends. Try modifying by bending your knees and keeping your back extended and chest lifted. Avoid rounding your back. If it hurts, do not do this posture.
Sit on the floor, with your legs extended in front of you at hip width. Place your hands, palms down, on the floor near your thighs. Lift your chest and bring your back up nice and tall, as if a string attached to the top of your head were lifting you to the sky.
As you inhale, raise your arms from the front, up and overhead until they are parallel with your ears. Keep your arms and legs soft and slightly bent.
As you exhale, bend forward from your hips. Extend your hands, chest, and head toward your legs. Place your hands on your legs, feet, or the floor. If your head is not close to your knees, soften your knees until you feel your back stretching. To make the posture more challenging, bring your chest forward toward your feet, extending your back and straightening your legs more. As you inhale, raise your arms, head, and torso until you are in the upright position as in Step 2.
Repeat 3 times, then stay folded (as in Step 3) for 6 to 8 breaths.
This simple twisting motion stretches and strengthens your abs and promotes healthy digestion.
Sit flat on the floor, with your legs extended in front of you at hip width. Bend your right knee and place the right foot on the floor with the heel near your groin, parallel to and 4 to 6 inches from your left thigh.
Place your right palm on the floor behind you, near your tailbone. Turn your fingers away from your hips. Bend your left arm and place your left elbow outside of your right knee with your fingers pointing up.
As you inhale, lift your chest and head, bringing your back up nice and tall. As you exhale, rotate your shoulders and upper back to the right.
Repeat for 3 breaths, gradually increasing the twist. Then stay in your comfortable maximum twist for 6 to 8 breaths.
Return to the upright position with your legs extended in front of you, then repeat on the left side.
This posture relieves stiffness, misalignment, and discomfort in your lower back. It releases abdominal gas and relieves menstrual cramps. We are using it to compensate for the twisting of your back in the previous posture. (Note that the Knees to Chest is different from the Knee to Chest, which appears elsewhere in the book.)
Lie on your back with your knees bent, feet on the floor at hip width. Bring your bent knees toward your chest and hold on to the top of your shins, just below your knees, one hand on each knee. If you are having knee problems, hold the backs of your thighs, under your knees.
As you exhale, draw your knees toward your chest. As you inhale, move your knees a few inches away from your chest, rolling your hips to the floor.
Repeat 3 times, and then stay in the most folded position for 6 to 8 breaths.
Return your feet to the floor, then straighten your legs and relax in the Corpse posture.
Remain in the Corpse Posture. Choose one of the relaxation techniques from Chapter 5 and do it for at least 3 to 5 minutes.
Use Chest-to-Belly Breathing or Belly-to-Chest Breathing for the whole routine. Move slowly and remember the brief pauses after the inhale and the exhale.
Caution: If any of the postures cause pain or do not feel right, simply leave them out. Check with your health-care professional before continuing.
Mountain Posture
The Mountain Posture is the cornerstone for all standing postures, and you will be using it throughout this routine. It improves posture and spinal alignment, creating stability in your stance and facilitating breathing.
Stand with your feet at hip width. Keep your spine tall but relaxed. Let your arms hang at your sides, palms turned inward toward your legs.
Align the middle of your ear, your shoulder, and the sides of your hip, knee, and ankle along an imaginary vertical line.
Look straight ahead.
Remain in this posture for 8 to 10 breaths.
The Sun Salutation is a sequence of postures that stretches and supports your spine and improves posture and coordination.
Start at the front of your mat or space in the Mountain Posture. Place your palms together in the prayer position with the back of your thumbs touching your sternum in the middle of your chest with your fingers pointing up.
As you inhale, extend your hands and arms forward, then up overhead (upward salute). Look at the ceiling and arch your back gently.
As you exhale, bend forward from your hips, soften your knees (forgiving limbs), and place your fingers or hands on the floor. Bring your head as close as possible to your legs.
As you inhale, step your right foot back into a lunge and bend your left knee. Your left knee should be directly over your ankle (at a right angle) and your thigh should be parallel to the floor. Gaze straight ahead.
As you exhale, bring your left foot back even with the right and hold a pushup position. If your arms are not strong enough, you can rest briefly on your hands and knees.
Inhale, and then as you exhale, bring your knees, chest, and chin to the floor, leaving your buttocks raised.
Inhaling, slide your chest forward along the floor, and then arch back into the Cobra posture. Keep your shoulders dropped and elbows in.
Exhaling, turn your toes under, lift your hips up, extend your legs as much as possible, and bring your chest down. Keep both palms on the floor. Your head should be in alignment with your arms. Look behind you at your feet.
As you inhale, bring your right foot forward between your hands and gaze straight ahead. Your shin should be at a right angle to the floor.
As you exhale, bring your left foot forward, even with your right. Soften your knees and fold into a standing forward bend, as in Step 3.
As you inhale, raise your arms in either of the following positions. Then arch back and look up, as in Step 2.
Forward and up overhead from the front.
Out and up from the sides like wings.
As you exhale, bring your hands back to the prayer position, as in Step 1.
Repeat the entire sequence for 3 to 10 rounds. First lead with your right foot, and then with your left foot, alternating for an equal number of times (each side counts as half a round).
To make the sequence more challenging, execute three to six full rounds and then during the normal cycle, hold for six to eight extra breaths in Steps 2, 3, 4, 5, 7, 8, and 9. Move slowly, pausing after the inhalation and the exhalation.
If you have minor back problems that are aggravated by lifting up from the forward bend in Step 11, try rolling your torso up. Keep your chin on your chest as you roll up, stacking your vertebrae one at a time, while your arms hang at your sides. Once you are fully upright, bring your arms up and overhead from the front or the sides, arch back just a little, and look up. (If your back isn't bothering you, don't use this variation, since it doesn't work your back as thoroughly.)
The Revolved Triangle is great for strengthening your neck and stretching out your back and hamstrings.
Start in the Mountain Posture. Exhaling, step out to the right in a wide stance, approximately 3 feet for taller people, less if you are shorter.
As you inhale, raise your arms out to the sides, parallel to the floor, forming a T.
Exhaling, bend forward from your hips and then in a twisting motion, place your right palm or fingers on the floor near the inside of your left foot.
Continuing to exhale, raise your left arm into a vertical position and look up at your left hand.
Repeat 3 times. Then stay in Step 4 for 6 to 8 breaths.
Repeat the same sequence on the left side. When finished, return to the Mountain Posture.
To make the posture easier, soften your knees and arms or bend your left knee and move your right hand closer to the middle of your torso on the floor. To make the posture more challenging, straighten your legs and place your right hand just outside of your left foot.
Standing Spread-Leg Forward Bend II
This forward bend stretches the back of your body, especially your spine and legs. It is also good for stretching your neck muscles.
Start in the Mountain Posture. Exhaling, step out to the right with your right foot in a wide stance, 3 to 4 feet, depending on your size. Clasp your hands behind your back and interlace your fingers with your palms together.
As you inhale, lift your chest and pull your shoulders and arms back.
As you exhale, bend forward from your hips and bring your arms over your head as far as they want to go. Be careful not to force this posture.
Roll up, leading with your chest. Repeat 3 times. Then hold the forward position for 6 to 8 breaths, keeping your hands together behind your back.
This posture strengthens your legs, back, shoulders, and arms, building stamina. It opens your hips and chest, and improves balance. It is called the Warrior in reference to its Sanskrit namesake, a famous warrior.
Start in the Mountain Posture. As you inhale, raise your arms from the front, up and overhead alongside your ears.
As you exhale, begin to slide the left foot back, bringing your heel off the floor. Bend forward from your hips with your arms extended forward, and lift your back foot off the floor until your torso, arms, and back leg are parallel with the floor. Your arms and ears should stay in alignment, and you should feel your weight balancing on your front foot. Pick a spot on the floor to focus on 6 to 8 feet in front of you.
Hold this position for 6 to 8 breaths; then return to upright in the Mountain Posture.
Repeat, pushing the other leg back.
In the beginning, stop bending forward at any point you are unable to keep your balance. Gradually, move closer and closer to the parallel position.
We use this posture to relax in the middle of a routine and/or at the end of one.
Lie flat on your back with your arms relaxed near your sides and palms turned up. Close your eyes and relax. If your head tilts back or your neck is uncomfortable, place a small pillow or blanket under your head and neck. If your lower back is uncomfortable, bend your knees and place your feet on the floor at hip width. You could also try putting a rolled blanket or bolster under your knees.
Hold this position for 8 to 10 breaths.
This posture is excellent for improving balance and working your abs.
Sit with your legs fully extended in front of you. Place your hands on the floor behind you at a comfortable distance, with your fingers pointing toward your hips and with your arms straight. Lean your torso slightly back and lift your chest but keep your shoulders down.
As you exhale, raise your right leg as high as comfortable, without losing the lift in your chest. Then bring both arms and hands forward until they are stretched out in front of you, parallel to each other and the floor.
When you're ready, bring your left leg up beside the right, or you can lower the right before lifting the left. To make the posture more challenging, lift your legs (or leg) to a level slightly above your head. Stay for 6 to 8 breaths, either with both legs up or with one leg at a time.
Return to the starting position and rest with your legs extended for about 20 seconds. If you can, repeat once.
This posture stretches your torso, strengthens your thighs, and feels great when you've been working your abs. It is also a preparation for the Half Shoulder Stand that follows.
Lie on your back with your knees bent, feet on the floor at hip width. Place your arms near your sides with your palms down.
As you inhale, raise your hips to a comfortable height, trying to make your body a straight line from your knees to your neck. At the same time, raise your arms off the floor and bring them toward your head, without bending at the elbow. Continue the motion of your arms until your hands reach the floor behind your head, or until you need to stop.
As you exhale, bring your hips and arms down and return to the starting position.
Repeat slowly 6 to 8 times.
Shoulder stands stimulate circulation to your head and neck and have a rejuvenating effect.
Caution:Do not use the Half Shoulder Stand if you have high blood pressure, heart disease, hiatal hernia, glaucoma, or neck problems; do not do this if you are moderately overweight or are pregnant.
Lie comfortably on your back, with your knees bent, feet flat on the floor, at hip width. Place your arms near your sides, palms down.
Exhaling, push your palms down firmly, bring your bent knees in and up, lifting your feet off the floor, straightening your legs as you raise your hips. Lift your hips off the floor as high as you comfortably can.
Continue exhaling and bend your elbows. Bring your hands to meet the top of your hips, then slide them up to your lower back. Use your elbows and the backs of your upper arms against the floor for support. Keep your legs straight but not locked, with your feet directly above your head. Try to relax your neck. Your weight will be distributed between your shoulders and your elbows, and you may have a sensation of blood flowing into your face or head.
When you feel ready to come down, lower your hips to the floor with the support of your hands, and then bend your knees and lower both feet to the floor.
Remain in the uplifted position for as long as you feel comfortable or up to 5 minutes.
For a similar effect with less difficulty, use the supported Half Shoulder Stand, described next.
Half Shoulder Stand (Supported)
(Substitute for Half Shoulder Stand)
This posture has the same benefits as the Half Shoulder Stand, but it uses props to make it a little easier.
Place a bolster or several folded blankets parallel to and about 6 inches away from a wall.
Sit sideways on the support, and then swing your legs up the wall. Rest the back of your pelvis on the support, and rest your head, neck, and shoulders on the floor.
Move your buttocks toward the wall until your sit bones are relaxed in the space between the support and the wall. If you like, cover your eyes with a towel or eye bag.
Remain in this position for 3 to 5 minutes. When you are ready to come down, bring your knees toward your chest and slowly roll to one side.
Recover in the Corpse posture.
This posture is good for general strengthening and overall stamina.
Caution:If this posture causes pain in your back or neck, leave it out.
Lie on your belly, with your head turned to the right, legs slightly apart with the tops of your feet on the floor.
Cross your hands behind your back, with your palms up, resting on your tail-bone.
Inhaling, raise your chest, sweep your right arm and hand forward and up, lift your left leg as high as possible, and bring your head to the middle so you are facing front.
Exhaling, lower your torso and leg back to the floor as you sweep your arm and hand back to your tailbone and turn your head to the left.
Repeat on the other side. Alternate each side 4 to 6 times.
To make the sequence more challenging, stay in the raised position for 4 to 6 breaths on each side after alternating 3 times on each side.
This is a restful posture to compensate for the strenuous Locust that preceded it.
Lie flat on your belly. Make a pillow with your arms and hands by bending your elbows and placing your forearms on the floor and placing your hands inward, one hand on top of the other. Turn your head to one side and rest your head on the back of your hands.
Stay in this position for 6 to 8 breaths.
Sitting Cat
This is a very nurturing and restful posture, reminiscent of our body positioning in the womb. (If you have knee or hip problems, replace Sitting Cat with Knees to Chest, described. Thus you will be doing Knees to Chest twice in this routine.)
Start on your hands and knees, looking slightly down, with the heels of your hands directly below your shoulders and your knees at hip width.
As you exhale, sit back on your heels and bring your head toward the floor. Work toward resting your torso on your thighs with your forehead on the floor, but do not force it. Sit back only as far as comfortable.
Repeat 3 times, and then relax with your head down and your arms in front (as in Step 2), for 6 to 8 breaths.
This is a relaxing stretch of your abs, lower back, chest, shoulders, and upper arms.
Lie flat on your back with your legs straight. Place your arms in a T, aligned with the tops of your shoulders, palms down.
Bend your right knee, bring your right foot up and place it on top of your left thigh just above the knee. Place your left hand on top of your right knee.
As you exhale, slowly use your left hand to press your right knee to the left toward the floor. Go as far as you can without straining. Simultaneously, turn your head to the right. You should feel the pull in your right hip.
Bring your right knee back upright. Lower your right knee back down to the left 3 more times. On the last time, hold the lower position for 6 to 8 breaths.
Return to the starting position with your legs straight.
Repeat the sequence with the left leg.
This posture relieves stiffness, misalignment, and discomfort in your lower back. We are using it to compensate for the twisting of your back in the previous posture. (Note that the Knees to Chest is different from the Knee to Chest, which appears elsewhere in the book.)
Lie on your back with your knees bent, feet on the floor at hip width. Bring your bent knees toward your chest and hold on to the top of your shins, just below your knees, one hand on each knee. If you are having knee problems, hold the backs of your thighs, under your knees.
As you exhale, draw your knees toward your chest. As you inhale, move your knees a few inches away from your chest, rolling your hips to the floor.
Repeat 3 times, and then stay in the most folded position for 6 to 8 breaths.
Remain in the Corpse position.
Remain in the Corpse position. Choose one of the relaxation techniques from Chapter 5 and do it for 3 to 5 minutes.
