TLC for Hips, Hamstrings and Low Again

These scrumptious poses will enable you launch pressure and improve flexibility within the decrease physique, significantly the hips, hamstrings and decrease again.

They’re all accomplished seated or reclined (besides a transition by downward canine which will be skipped).

No props are wanted, however you possibly can completely use any that make you’re feeling snug.

Maintain every of those poses for 10 deep breaths.

1. Half Pleased Child – Lay down in your again with knees bent and ft on the ground. Windshield wiper your knees facet to facet a couple of instances. Then hug the suitable knee into the chest, and prolong the left leg out lengthy. Keep right here or seize the massive toe with two peace fingers. Kicking heel up. Stacking ankle over knee. Use the elbow to push the knee open. Use the left hand to information the left hip down. Preserve left foot flexed. Play with bending and straightening the suitable leg.

2. Reclined Pigeon – Bend the left knee and produce the foot to the bottom. Cross the suitable ankle over the left knee. Attain the arms by to tug the left thigh in. Preserve the higher physique relaxed. Gently inviting the suitable hip to launch extra.

Repeat 1-2 by on the opposite facet.

3. Butterfly Fold – Come to a seat. Carry the soles of the ft collectively and knees aside. Select how far or near have the heels. Passively fold down, letting gravity do the work. Tuck the chin to the chest.

4. Deer Pose – Elevate higher physique. Preserve the suitable leg the place it’s. Carry the left leg again behind you, discovering two 90 diploma angles. Left knee in keeping with hip, and left ankle in keeping with knee. Carry the arms again behind you at a forty five diploma angle. Give attention to the interior rotation in left hip and left leg.

5. Head to Knee – Stroll the arms in and straighten the suitable leg ahead. Carry the left foot in behind the seat. Open the knees away from each other. In case you have delicate knees you possibly can convey the left foot inside the suitable thigh in additional conventional variation. Rotate in direction of the suitable leg. Passively fold ahead in direction of the knee.

Repeat 4 and 5 on different facet.

6. Low Lunge – Come to desk prime. Step the suitable foot between the arms on the prime of the mat. Preserve knee over ankle. Soften the hips down. To accentuate convey arms to the thigh. Let gravity pull you down with each exhale. Sliding shoulders down the again.

7. Pigeon Pose – Come to down canine when you like. Carry proper knee behind proper wrist. Extending the left leg again behind you. Inhale to search out a bit backbend. Then soften down.

Repeat 6 and seven on different facet.

These 7 poses come from a 35 minute sluggish stream deep stretch that I just lately shared on each YouTube and inside my Yoga with Kassandra app.

Test it out and follow with me right here …