Author: Sahed

Extended Warrior II Pose With Chair

Place chair to wall. Sit on chair with left buttock supported by chair seat. Bend left knee and align inner left thigh with front edge of chair seat.

Extend right leg on floor and turn toes in slightly. Line up left heel with arch of right foot. Left toes point straight ahead and thigh and shin are perpendicular.

Raise arms and extend them straight out from shoulders. Lift breastbone and roll shoulders back and down. Turn head and look over left arm. Maintain even stretch of groin muscles and sides of body.

Release, change legs, and do pose to right. Complete both sides, lower arms, and rest sitting in chair.

This pose strengthens arms and improves posture. 

Side Angle Pose To Wall

Widen legs 4 to 4 1/2 feet apart and place right heel to wall. Turn left foot out 90 degrees, and align heel of left foot with arch of right foot.

Keeping right leg straight, bend left knee until left thigh and shin form a right angle. Tilt pelvis to left and rest forearm on top of left thigh.

Maintain alignment of left knee and pull right hip back to increase stretch across front pelvis. With each exhalation roll right shoulder back, tuck left buttock under, and extend sides of body evenly to left.

 Release pose, change legs, and extend body to right. After completing both sides, rest in upright position. 

This posture lengthens sides of body and stretches inner thigh, groin, and back muscles.

Side Angle Pose With Chair

Place chair to wall. Sit on chair with right buttock supported by chair seat. Bend right knee and align inner right thigh with front edge of chair seat.

Extend left leg on floor and grip floor with slightly turned in toes. Align right heel with arch of left foot. Right thigh and shin form a right angle.

Extend both sides of body to right. Hold right knee in position and pull back left hip to increase stretch between hips. Stretch left arm diagonally overhead with palm facing down. Turn head and look over left shoulder.

Release and repeat pose to left. Complete both sides and rest sitting in chair with knees together.

This posture stretches arms, inner thighs, and spine. 

Half Moon Pose With Wall

Stand with back to wall, place right heel to side wall, and widen feet 3 to 3 1/2 feet apart or length of one leg. Point left toes ahead with foot 2 inches from wall.

Place books or bench to wall 9-12 inches ahead of left foot. Bend left knee, shift weight to left foot, rest hand on books, lift right leg up wall, and place sole of foot on side wall. Adjust balancing leg until directly under hip.

Fully stretch both legs. Lean buttocks on wall and roll right hip up to stretch across front pelvis. Adjust books until left arm is under shoulder and then raise right arm straight up. Breathe and extend spine.

To release, bend left knee, set right foot on floor, and stand upright. Reverse pose bending to right.

This pose improves balance and opens hip area. 

Warrior I Pose To Wall

Place right toes to wall. Stretch left leg back 4 feet. Lift left heel, come onto ball of foot, and move left hip slightly forward until both hips are parallel to wall.

Place fingertips on wall in line with shoulders. Inhale and lift chest. Exhale and bend right knee until thigh and shin form a right angle.

Tuck tailbone firmly to lessen lower back arch. Push away from wall and stretch breastbone toward ceiling. If balance is secure, raise both arms overhead.

To release, lower arms, and straighten right leg. Repeat pose with left leg to wall and right leg extended. After completing both sides, rest in upright position.

This posture stretches and strengthens thigh muscles and creates stamina.

Wide Leg Stretch To Wall

Stand with back to wall. Separate legs 4 feet apart. Place feet parallel and 2 inches from wall. Keep back straight, bend forward from hips, and place fingertips on floor under shoulders. If back rounds trying to reach floor, elevate hands on books or chair.

Inhale, fully straighten legs, lift back thighs up wall, and spread buttock bones apart. Exhale, press buttocks to wall, release spine straight out of pelvis, and stretch chest forward. Breathe and extend spine. 

To release, bend knees slightly, lean back on wall, and come to upright position. Bring legs together and rest with lower back pressed to wall. Breathe normally.

This pose lessons fatigue and stretches inner thigh, back, and hamstring muscles. 

Head To Floor Wide Leg Stretch 

Stand with back to wall and separate feet 4 feet apart. Align feet parallel to each other. Bend forward from hips and place hands on floor in line with feet. 

Tighten front thigh muscles, turn toes slightly inward, and grip floor firmly with feet. Allow back leg muscles to stretch and release spine downward.

If backs of legs stretch easily, allow head to touch floor. Interlock fingers behind head and place hands and forearms on floor. 

Inhale and press downward with feet and forearms. Exhale and stretch back thighs, buttocks, and spine upward. Release pose and rest in upright position. 

This pose stretches hamstring and inner thigh muscles. 

Chapter 4

THE FRONT HIP AND THIGH STRETCHING POSES  

Activities such as jogging, bicycling, walking, sitting, and climbing stairs tighten the front hip and thigh muscles. Very few everyday activities stretch these muscles. Tight muscles on the front of the hip, combined with the added weight of the uterus, pull the front pelvis downward. This may cause pain and compression in the lower back. 

Front hip and thigh stretches counterbalance the squatting and hip stretching poses in Chapter 5 and the hamstring stretching poses in Chapter 6. Together these poses create an even development of legs and hips, and a feeling of freedom in the joints. 

The hero’s pose and variations have a revitalizing effect on legs, feet, and ankles. Sitting in the hero’s pose improves circulation in legs, removes fatigue, and lessens swelling in ankles. 

Hints And Cautions

When performing the front thigh lunges on one knee, keep the pelvis level and the tailbone tucked under to prevent overstretching the lower abdominal muscles and compressing the lower back. 

These poses intensely stretch the knees. If the knees are stiff or painful in the hero’s pose, sufficiently elevate the buttocks with folded blankets. If the tops of the feet are painful, place rolled towels under the ankles for comfort. Move in and out of the poses slowly to prevent straining the knees. 

After performing the reclining hero’s pose, widen the knees, bend forward, and rest the forehead on the mat. This position lengthens lower back muscles. Then sit and completely extend the legs. 

Hero’s Pose

Kneel on mat or blanket. Separate feet, place hands on floor for support, lower buttocks carefully between heels, and sit on pillow or folded blanket.

Adjust height under buttocks for comfort. Stretch feet straight back and pad ankles if tops of feet are not comfortable. Stretch should be felt in thighs, not knees. 

Squeeze knees toward each other, press down on floor with fingertips, and stretch spine upward. Rest palms on knees and lift and expand chest with each breath.

Widen knees, sit on heels, bend forward, and rest head on floor with arms to sides. Release and extend legs.

Hero’s pose relieves leg fatigue, stretches front thighs and insteps, and may prevent varicose veins.