While working your poses, leaning against the wall can be helpful. Here are 5 poses to help with stretching and loosening the lower half of your body. These poses are extremely easy to do. Combining these yoga poses with those in Part 2 will be beneficial for your flexibility.
Materials: wall
Breath: Inhale and Exhale equal one set of breath.
1) QUAD STRETCH
Position: Kneel next to a wall. Step your right foot forward while the left knee is on the floor. Now have your left shin and foot pressed against the wall --slowly and gently walking the right foot back while sliding the back knee to the wall. Right foot is at a 90-degree angle.
Once you have positioned yourself properly, if the range of motion permits lean back with the arms up towards the wall this will give you a more stretch. Be sure to stretch both quads.
Benefit: Stretches the quad, hips, hip flexor and thighs and can relieve pain associated with sciatica.
Breath: Hold for 5 - 10 sets of breath. Repeat with the other side.
2) BUTTERFLY
Position: Place your butt as close to the wall as you can. Then bring the soles of your feet together. Knees are spread as wide as you can. Lower your feet as close to your groin then push your knees towards the wall.
Benefit: Stretches the inner thighs, increases a range of motion in the hips and improves digestion.
Breath: Hold for 5 - 10 sets of breath.
3) BABY POSE
Position: Stay in the same position as #2. Then place the soles of the feet on the wall wider than your hips. Then slide your feet lower until comfortable or when you begin feeling the stretch on your hips and inner thighs. Stay in that position.
Benefit: Opens the hips, inner thigh and groin. Relieves lower back and sacrum.
Breath: Hold for 5 - 10 sets of breath.
4) RECLINING PIGEON
Position: Stay in the same posture as #3. Now cross your right ankle over your left knee. Then slide your left foot to the center of your body while your right foot is still placed on the wall. For a deeper stretch, you may push your right foot towards your chest.
Benefits: Stretches the hamstrings, lower butt, and hips. Relieves lower back pain.
Breath: Hold for 5 - 10 sets of breath.
5) LEG AGAINST THE WALL
Position: Stay in the same position as #4. Bring your legs straight up. Feet are flexed. If the range of motion is limited feel free to bend your knees.
Benefit: Relieves lower back pain. Boosts Energy. Soothes menstrual cramps. Calms the mind and eases anxiety and stress.
Breath: Stay in this posture as long as you please.
These poses are very passive yet effective. I’ve suggested holding the poses for 5 to 10 breaths. However, if you’d like to stay in with the pose longer please feel free to do so. This is your practice; I am here to guide you.
The divine in me honors the divine in you. I see the true essences in every soul I meet. You are me, I am you and we are one. Namaste.
