A short sequence you can enjoy with the kids • 20 minutes

Reclining Butterfly with Feet on the Bolster

Heart Pose

Supported Child’s Pose

Legs Up the Wall

PROPS

• Bolster (or 2 rolled blankets or a large pillow) for each person
• Square eighth-fold blanket for each person
• 2 blocks for each person

POSES

• Reclining Butterfly with Feet on the Bolster
• Heart Pose
• Supported Child’s Pose
• Legs Up the Wall

PRECAUTIONS

• For young children under the age of 10, substitute a folded blanket or a pillow for the bolster to ensure comfort.

BENEFITS

• Encourages healthy quality time together with your family.
• Yoga can help your child develop focus and self-esteem, and reduce stress and anxiety.

INSTRUCTIONS

1. . Set up your mats so that the narrow end is close to the wall. Leave about a foot of space between each mat if possible.

1. . Begin with 5 minutes in Reclining Butterfly with Feet on the Bolster
2. . Draw your knees together and roll to one side. Press yourself up and turn the bolster so it’s vertical on your mat. Turn around so the narrow end touches the base of your spine and lie back for 5 minutes in Heart Pose .

1. . Bend your knees, roll to one side and press yourself up to a sitting position. Move onto your hands and knees facing the bolster and prop it up onto the blocks, then guide yourself into Supported Child’s Pose for 5 minutes.

1. . Press up to your hands and knees, move the bolster aside, and come to the wall to complete your practice with 5 minutes in Legs Up the Wall . You can do this pose without the strap to make things less complicated —simply lie back and bring your legs up the wall.

TIP

Minimize the props for these poses and just focus on enjoying bonding time relaxing with your family. Playing soothing music with nature sounds can be a great way to get your kids to relax, and kids love the added weight of a

folded blanket or yoga sandbag on their body to help them relax in any pose.

Office Space

A sequence to break up the workday • 20 minutes

Single Leg Up the Chair

Heart Pose with a Chair

Chair Forward Fold

PROPS

• Chair
• Bolster (or 2 rolled blankets or a large pillow)

POSES

• Single Leg Up the Chair
• Heart Pose with a Chair
• Chair Forward Fold

PRECAUTIONS

• Inverting is contraindicated for pregnancy, hernia, severe acid reflux, brain injuries, glaucoma, and high blood pressure. If you suffer from any of these conditions, skip Chair Forward Fold.

BENEFITS

• A short and sweet practice with minimal props that can relieve the effects of extended periods spent sitting, such as tension in your hips, neck, and jaw.

INSTRUCTIONS

1. . Start by doing Single Leg Up the Chair for 5 minutes on each side.
2. . Roll to one side and press up to a sitting position. Arrange your bolster behind you so the narrow end touches the base of your spine. Bring both legs back up onto the chair for 5 minutes in Heart Pose with a Chair .

1. . Roll carefully to one side, then press yourself up to a sitting position.

After a moment, sit up on the chair and complete your practice with 3 minutes in Chair Forward Fold .

TIP

Dim the lights and close your eyes during your practice to give yourself a rest from staring at the computer screen.

Mindful Mama

A safe and satisfying sequence for pregnancy • 30 to 40 minutes

Side Lying Pose

Supported Bridge

Pregnant Goddess Pose

Supported Child’s Pose

Seated Meditation

PROPS

• Bolster (or 2 rolled blankets or a large pillow)
• 2 square eighth-fold blankets
• Yoga strap
• 2 blocks (or large hardcover books)
• Blanket roll

POSES

• Side Lying Pose(left side only)
• Supported Bridge
• Pregnant Goddess Pose
• Supported Child’s Pose
• Seated Meditation

PRECAUTIONS

• Only take Side Lying Pose on your left side during pregnancy to avoid compression of the inferior vena cava. (The vena cava is an important vein that runs slightly to the right side of your spine and returns the blood from your lower body to your heart. As your pregnancy progresses, the weight of the baby and your increased blood volume can inhibit this blood flow when you lie on your right side.)
• This sequence is generally appropriate during all three trimesters; however, as your pregnancy progresses, if any pose becomes uncomfortable, skip it.
• Toward the end of your pregnancy, you may need to slide a square eighth-fold blanket or two underneath your belly for extra support in Supported Child’s Pose.

BENEFITS

• Creates a safe and supported space for much-needed rest and relaxation during your pregnancy.
• Gently opens your hips to relieve lower back pain and prepare for childbirth.
• Fosters states of awareness and mindfulness during this transformative time.

INSTRUCTIONS

1. . Begin with 5 to 10 minutes in Side Lying Pose on your left side.
2. . Move the bolster aside and roll onto your back. Place the yoga strap around your thighs and the block under your hips for Supported Bridge ; remain here for 3 minutes.

1. . Remove the block and yoga strap and roll to your left side, then press yourself up to a sitting position. Set up your bolster on the blocks and sit with the base of your spine touching the end of the bolster. Use the blanket roll to support your legs in a butterfly position. Guide yourself into Pregnant Goddess Pose and remain here for 8 to 12 minutes.

1. . Draw your knees together and roll to your left side. Press yourself up and come to hands and knees facing the bolster. Prop the bolster up on the blocks for 5 to 8 minutes in Supported Child’s Pose . As your pregnancy progresses, you may have to slide the bolster forward and take your knees wider to make room for your baby.

1. . Press yourself up to hands and knees then sit on the bolster to complete your practice with 3 to 5 minutes in Seated Meditation Pose .

TIP

Use your practice at this time to cultivateSpinal Breath, as described in Chapter 8. This calming breath helps prepare women for labor.

The post Yoga for Neck Pain: 15 Poses to Try appeared first on All Yoga Positions.

A short, gentle, and energizing morning sequence 35 to 50 minutes

Spine Lengthening Pose

Simple Supported Side Bend

Grounding Spinal Twist

Supported Child’s Pose

Reclining Butterfly

Seated Meditation Pose

PROPS

• Square eighth-fold blanket
• Long eighth-fold blanket
• Bolster (or 2 rolled blankets or a large pillow)
• 2 blocks (or large hardcover books)
• Blanket roll

POSES

• Spine Lengthening Pose
• Simple Supported Side Bend
• Grounding Spinal Twist
• Supported Child’s Pose
• Reclining Butterfly
• Seated Meditation Pose

PRECAUTIONS

• Avoid any extreme movements with your spine early in the morning as your spinal discs are at their fullest after lying down overnight for sleep, which makes your back stiffer than it is later in the day.

BENEFITS

• Gently stimulates your body and mind to flush out the heaviness of sleep.
• Prepares your body and mind for seated meditation.
• Energizes you for the day ahead.

INSTRUCTIONS

1. . Begin with up to 10 minutes in Spine Lengthening Pose , then bend your knees and roll to your side.

1. . Press yourself up to a sitting position, then move your legs off the bolster to the left so you are sitting on your right hip with your right thigh running along the edge of the bolster and your feet tucked in behind you. Guide yourself into Simple Supported Side Bend for 3 to 5 minutes.

1. . Leave your props where they are and turn your body around to repeat the pose on the other side. After you’ve completed both sides, press yourself up to a sitting position and turn the bolster so it’s lengthwise with the narrow end touching your left hip. Guide yourself into Grounding Spinal Twist for 3 to 5 minutes.

1. . Leave your props where they are and turn your body around to change sides. After you’ve completed both sides, press yourself up to hands and knees.

1. . Prop the bolster up on the blocks and take 5 to 8 minutes in Supported Child’s Pose .

1. . Press up to hands and knees and move the bolster out of your way.

Come to your seat and use the blanket roll to support your legs in a butterfly position. Place the long eighth-fold blanket behind you and lie back for 5 to 8 minutes in Reclining Butterfly .

1. . Draw your knees together and roll to your side, then press yourself up and sit on your bolster to complete your practice with 3 to 5 minutes in

Seated Meditation Pose.

TIP

In Seated Meditation Pose, take 8 to 10 rounds ofSun Breathas described in Chapter 8.

Fly Me to the Moon

A tranquil evening sequence to aid sleep • 55 to 75 minutes

Spine Lengthening Pose

Reclining Pigeon

Grounding Spinal Twist

Supported Child’s Pose

Legs Up the Chair

Basic Relaxation Pose

PROPS

• Bolster (or 2 rolled blankets or a large pillow)
• Blanket roll
• Square eighth-fold blanket (or neck pillow)
• 2 blocks (or large hardcover books)
• Chair

POSES

• Spine Lengthening Pose
• Reclining Pigeon
• Grounding Spinal Twist
• Supported Child’s Pose
• Legs Up the Chair
• Basic Relaxation Pose

BENEFITS

• Gently stretches your spine to relieve pressure built up during the day.
• Can alleviate swollen feet and tired legs after standing and walking during the day.
• Calms your mind and relaxes your body.
• Relieves insomnia and supports deep, restful sleep.

INSTRUCTIONS

1. . Begin with up to 10 minutes in Spine Lengthening Pose .
2. . Bend your knees and roll to one side. Press yourself up to a sitting position and move the blanket roll from behind you.

1. . Cross your right ankle over your left knee, support your right knee with a blanket, and lie back for 3 to 5 minutes in Reclining Pigeon . Repeat on the opposite side.

1. . After you’ve completed both sides, bend your knees, roll onto your side, and press yourself up to a sitting position on your right hip, with your feet tucked in behind you. Turn the bolster so it’s lengthwise with the narrow end touching your right hip. Guide yourself into Grounding Spinal Twist for 3 to 5 minutes.

1. . Leave the props as they are and turn your body around to stretch the other side.

1. . After you’ve completed both sides, press yourself up and leave the bolster as it is. Make your way onto your hands and knees and prop the bolster up on the blocks for 5 to 8 minutes in Supported Child’s Pose .

1. . Press up to hands and knees and move the bolster out of your way. Come to a sitting position near the chair and guide yourself into Legs Up the Chair ; remain there for 5 to 10 minutes.

1. . Complete your practice by rolling to one side and setting up for 20 to 30 minutes in Basic Relaxation Pose .

TIP

Before or after your practice, take 8 to 10 rounds ofMoon Breathas outlined in Chapter 8 to soothe your nervous system and prepare for sleep.

Smooth Cycle

A sequence for menstrual pain and discomfort • 60 to 80 minutes

Side Lying Pose

Restorative Tree

Pregnant Goddess Pose

Supported Child’s Pose

Basic Relaxation Pose

PROPS

• Bolster (or 2 rolled blankets or a large pillow)
• Quarter-fold blanket
• 2 square eighth-fold blankets
• Blanket roll
• 2 blocks (or large hardcover books)

POSES

• Side Lying Pose
• Restorative Tree
• Pregnant Goddess Pose
• Supported Child’s Pose
• Basic Relaxation Pose

PRECAUTIONS

• If Supported Child’s Pose hurts your knees, substituteSeated Butterfly .

BENEFITS

• Eases pain and discomfort before and during your menstrual cycle.
• Elicits much needed rest during menstruation.

INSTRUCTIONS

1. . Begin with 5 to 10 minutes per side in Side Lying Pose .
2. . After you’ve completed both sides, press yourself up to a sitting position and move the bolster aside. Lie back and guide yourself into Restorative Tree for 5 minutes per side.

1. . After you’ve completed both sides, bend your knees, roll onto one side, and press yourself up to a sitting position. Stack the bolster on the L- shape positioned blocks. Turn yourself around so the narrow end is touching the base of your spine, use the blanket roll to support your legs in a butterfly position and lie back onto the bolster for 8 to 12 minutes in Pregnant Goddess Pose .

1. . Draw your knees together and roll to one side. Press yourself up to a sitting position, then turn to face your bolster, coming onto hands and knees. Ensure the blocks under the bolster are now the same height and guide yourself into Supported Child’s Pose for 5 to 8 minutes.

1. . Press yourself up to hands and knees, remove the blocks and turn the bolster so it’s horizontal across your mat. Come into a sitting position with your legs over the bolster and lie back to complete your practice with 20 to 30 minutes in Basic Relaxation Pose .

TIP

In Basic Relaxation Pose, practice theOcean Meditationas outlined in Chapter 8 and imagine your breath washing away any pain or discomfort.

The post Best Yoga Poses for Anxiety appeared first on All Yoga Positions.

A soothing sequence for asthma • 45 to 75 minutes

Basic Relaxation Pose

Simple Supported Side Bend

Extended Supported Bridge

Reclining Hero Pose

Head to Bolster Pose

PROPS

• 2 bolsters (or make 2 from 4 rolled blankets or 2 large pillows)
• Blanket roll
• Block (or large hardcover book)
• Square eighth-fold blanket

POSES

• Basic Relaxation Pose
• Simple Supported Side Bend
• Extended Supported Bridge
• Reclining Hero Pose
• Head to Bolster Pose

PRECAUTIONS

• If Reclining Hero Pose is not suitable for your knees or lower back, substituteHeart Pose.

BENEFITS

• Reduces stress and anxiety.
• Creates space in your chest and lungs to facilitate healthy breathing.

INSTRUCTIONS

1. . Begin with 20 to 30 minutes in Basic Relaxation Pose , then bend your knees and roll to your side.

1. . Press yourself up to a sitting position, then move your legs off the bolster to the left so you are sitting on your right hip with your right thigh running along the edge of the bolster and your feet tucked in behind you. Guide yourself into Simple Supported Side Bend for 3 to 5 minutes. Leave your bolster as it is and turn yourself around to repeat the pose on the other side.

1. . Press yourself up to a sitting position, then place the two bolsters end to end with the block at one end for your head. Guide yourself into Extended Supported Bridge for 8 to 10 minutes.

1. . Carefully roll off the bolsters and press yourself up to a sitting position.

Move one of the bolsters aside and come to kneeling with the bolster behind you for 3 to 5 minutes in Reclining Hero Pose .

1. . Press yourself up to a sitting position, turn to face the bolster with your legs outstretched, and complete your practice with 5 to 8 minutes in Head to Bolster Pose .

TIP

After you’ve completely relaxed in Basic Relaxation Pose, begin Spinal Breathas described in Chapter 8.

Unwind and Recharge

A sequence for stress and fatigue • 45 to 75 minutes

Basic Relaxation Pose

Mountain Brook

Heart Pose with Butterfly Legs

Seated Butterfly

Legs Up the Bolster

PROPS

• Bolster (or 2 rolled blankets or a large pillow)
• Blanket roll
• Square eighth-fold blanket (or neck pillow)
• 2 blocks (or large hardcover books)
• Sandbag (or heavy folded blanket)

POSES

• Basic Relaxation Pose
• Mountain Brook
• Heart Pose with Butterfly Legs
• Seated Butterfly
• Legs Up the Bolster

PRECAUTIONS

• If you experience lower back pain or discomfort in Heart Pose with Butterfly Legs, substitutePregnant Goddess Pose.

BENEFITS

• Relaxes and supports your entire body.
• Gently opens your hips and heart.
• Brings awareness to your breath.
• Promotes vitality.

INSTRUCTIONS

1. . Begin with 20 to 30 minutes in Basic Relaxation Pose , then bend your knees and roll to your side.

1. . Press yourself up to a sitting position. Take the blanket roll out from underneath your ankles and place it behind your upper back for 5 to 10 minutes in Mountain Brook .

1. . Bend your knees and roll to your side. Press yourself up to a sitting position, then turn the bolster so it’s lengthwise. Turn yourself around so the narrow end of the bolster is touching the base of your spine. Use the blanket roll from Mountain Brook to secure your legs in a butterfly position, then lie back for 5 to 10 minutes in Heart Pose with Butterfly Legs .

1. . Draw your knees together, roll to your side, and press yourself up to a sitting position. Turn around to face the bolster, prop it up on your blocks, and guide yourself into Seated Butterfly for 5 to 8 minutes.

1. . Bring your legs up the bolster and lie back for 5 to 10 minutes in Legs

Up the Bolster to complete your practice.

TIP

Deep breathing exercises and visualization have proven to be highly effective in managing stress and fatigue. In Basic Relaxation Pose, employ the Body Scan Meditation and Spinal Breath described in Chapter 8.

The post The Top Yoga Poses for Weight Loss appeared first on All Yoga Positions.

PROPS

• Chair
• Bolster (or 2 rolled blankets or a large pillow)
• 2 long eighth-fold blankets
• 2 square eighth-fold blankets
• 2 blocks (or large hardcover books)

POSES

• Single Leg up the Chair
• Gentle Open Twist
• Supported Pigeon
• Seated Butterfly
• Side Lying Pose

PRECAUTIONS

• Not all sciatic pain is the same. Skip any poses that increase your discomfort.
• If lying on one side worsens your symptoms, only do Side Lying Pose on the side that alleviates your symptoms.

BENEFITS

• Helps relieve sciatic pain by gently stretching the piriformis muscle, relieving pressure from your spine, and improving pelvic alignment.

INSTRUCTIONS

1. . Begin with Single Leg up the Chair . Do both sides for 5 to 7 minutes each.

1. . Press yourself up to a sitting position and move the chair out of your way.

1. . Stack your 2 long eighth-fold blankets in front of you and guide yourself into 3 to 5 minutes in Gentle Open Twist , placing the square eighth-fold blanket between your knees for comfort.

1. . Leave the long eighth-fold blankets as they are and turn yourself around to repeat the pose on the other side, repositioning the square eighth-fold blanket accordingly. After you’ve completed both sides, press yourself up to a sitting position, move the blankets aside, and move to your hands and knees facing your bolster for 3 to 5 minutes in Supported Pigeon .

1. . After you’ve completed both sides, press yourself up to hands and knees, arrange your bolster on a block, and come to a seated position for Seated Butterfly for 5 to 8 minutes.

1. . Complete your practice with 5 to 8 minutes in Side Lying Pose .

TIP

If you‘re short on time and experiencing discomfort, do Supported Pigeon daily as it is likely the most effective pose for quick relief.

Sciatica S.O.S

A sequence for sciatic pain and piriformis syndrome relief 40 to 60 minutes

Single Leg up the Chair

Gentle Open Twist

Supported Pigeon

Seated Butterfly

The post Sciatica S.O.S Side Lying Pose Yoga Pose appeared first on All Yoga Positions.

Basic Relaxation Pose

PROPS

• 2 blocks (or large hardcover books)
• Bolster (or 2 rolled blankets or a large pillow)
• Blanket roll
• Square eighth-fold blanket (or neck pillow)

POSES

• Supported Child’s Pose
• Seated Half Butterfly
• Supported Straddle Forward Fold
• Basic Relaxation Pose

A sequence of grounding forward bends • 45 to 60 minutes

Supported Child’s Pose

Seated Half Butterfly

Supported Straddle Forward Fold

PRECAUTIONS

• If forward bending your spine is contraindicated, skip this sequence.
• If Supported Child’s Pose hurts your knees, substitute Head to Bolster Pose.
• If Supported Straddle Forward Fold challenges your hamstrings, bend your knees a little and slide rolled-up blankets or towels beneath them.

BENEFITS

• Supports your spine in gentle flexion.
• Promotes states of introspection and contemplation.
• Calms and grounds your body and mind.

INSTRUCTIONS

1. . Begin with 5 to 8 minutes in Supported Child’s Pose .
2. . Press yourself up to hands and knees and turn the farthest block up to its tallest setting under the bolster.

1. . Move onto your seat and guide yourself into Seated Half Butterfly for 5 minutes on both sides.

1. . Leave the bolster as it is and take your legs out long and wide for 5 to 8 minutes in Supported Straddle Forward Fold .

1. . Press your hands into the bolster to come up. Move the blocks aside and turn your bolster so it’s horizontal across your mat. Place your legs over the bolster and complete your practice with 20 to 30 minutes in Basic Relaxation Pose .

TIP

In Basic Relaxation Pose, practice 6 to 8 rounds of Incremental Breathand use the pauses to support your introspective journey.

The post Yoga Pose : Inward Bound appeared first on All Yoga Positions.

A sequence to move your spine • 45 to 70 minutes

Supported Child’s Pose

PROPS

• Bolster (or 2 rolled blankets or a large pillow)
• Blanket roll
• Square eighth-fold blanket (or neck pillow)
• 2 blocks (or large hardcover books)

POSES

• Basic Relaxation Pose
• Simple Supported Side Bend
• Grounding Spinal Twist
• Heart Pose
• Supported Child’s Pose

PRECAUTIONS

• If you experience lower back pain or discomfort in Heart Pose, substitute Supported Heart Pose with Legs Over a Bolster.
• If Supported Child’s Pose hurts your knees, substitute Supported Forward Fold.

BENEFITS

• Supports and sustains the natural mobility of your spine.
• Maintains freedom in your movements.
• Improves respiration.
• Promotes energetic states of fluidity and ease.

INSTRUCTIONS

1. . Begin with 20 to 30 minutes in Basic Relaxation Pose , then bend

your knees and roll to your side.

1. . Press yourself up to a sitting position, then move your legs off the

bolster to the left and bring your right hip up to the edge of the bolster and tuck your feet in behind you. Guide yourself into Simple Supported Side Bend for 3 to 5 minutes.

1. . Leave your props as they are and turn yourself around to repeat the

pose on the other side. After you’ve completed both sides, press yourself up and turn the bolster so it’s lengthwise with the narrow end touching your left hip. Guide yourself into Grounding Spinal Twist for 3 to 5 minutes.

1. . Leave your props as they are and turn yourself around to repeat the

pose on the other side. After you’ve completed both sides, press yourself up, leave your bolster where it is, and come to a sitting position with the base of your spine touching the narrow end of the bolster and your legs extended. Guide yourself into Heart Pose for 5 to 10 minutes.

1. . Bend your knees, roll to one side, and press yourself up to a sitting

position. Turn around to face your bolster and come to your hands and knees. Prop your bolster up on the blocks and guide yourself into Supported Child’s Pose for 5 to 8 minutes to complete your practice.

TIP

Use the River Meditation outlined herein Chapter 8 during Basic Relaxation Pose and enhance the sensations of ease and fluidity in your spine.

The post The 10 Most Important Yoga Poses for Beginners appeared first on All Yoga Positions.

Hip Opener, Finishing Pose • 3 to 5 minutes

PROPS

Bolster (or 2 rolled blankets or a large pillow)

Blanket roll

BENEFITS

Supports your hips in gentle external rotation.

Empowers you to sit confidently and comfortably for meditation.

Brings gentle awareness to your spine.

INSTRUCTIONS

. Sit on the bolster.

. Bend your knees and cross your legs.

. Place the blanket roll in front of your shins, then tuck the ends under your outer thighs for support so your knees are level with your hips.

. Rest your hands on your knees and close your eyes. Use one of the breathing exercises or meditations described in Chapter 8, or simply bring your awareness to your breath.

. Remain in Seated Meditation Pose for 3 to 5 minutes, longer if you are still comfortable. To exit, use your hands to draw your knees together, then stretch your legs out long.

TIP

Seated meditation can be intimidating, and sitting cross-legged can be more challenging than it appears. I recommend saving this pose for the end of your practice, so both your body and mind are well prepared for the physicality of sitting and the mental quietude of meditation.

The post Yoga Pose : Seated Meditation Pose appeared first on All Yoga Positions.

Inversions • 5 to 10 minutes

PROPS Chair

Square eighth-fold blanket

PRECAUTIONS

•  Inverting is contraindicated for pregnancy, hernia, severe acid reflux, brain injuries, glaucoma, and high blood pressure.

BENEFITS

•  Supports your body in a gentle, simple inversion without irritating your hamstrings.
•  Softens your hip flexor muscles.
•  Can alleviate swollen feet and tired legs.

INSTRUCTIONS

1 . Start in a sitting position with one hip close to the chair.

1. . Using your hands for support, lean back and draw both calves up onto the chair seat, then ease yourself down onto your back.
2. . Support your head with the blanket and release your arms by your sides.
3. . Remain in Legs Up the Chair for 5 to 10 minutes. To exit, draw your knees in and roll to one side. Press yourself up to a sitting position.

TIP

This is another pose you can do anywhere there’s a chair. If you have a long layover, find an empty gate and use one of the seats to experience a little bliss on a stressful travel day.

The post Easy Yoga Poses – Legs Up the Chair appeared first on All Yoga Positions.

Hip Opener • 5 to 7 minutes per side

PROPS Chair

BENEFITS

•  Releases your hip flexor and groin muscles.
•  Helps relieve lower back, hip, and knee pain.
•  Supports your pelvis in a neutral alignment.

INSTRUCTIONS

1.  Start in a sitting position with your knees bent, close to the chair.

Extend your right leg out long, in between the legs of the chair.  Place your hands behind you and lean back enough to gently swing your left leg up onto the chair seat.

. Carefully lie back with your right leg extended on the ground between the chair legs, and the left calf resting on the chair seat. Release your arms by your sides.

. Remain here for 5 to 7 minutes. To exit the pose, use your left foot to gently slide the chair out of your way, roll to one side, and press yourself up to a sitting position, then repeat the pose on the other side.

TIP

Hip flexor muscles like the poses are sometimes contracted because they’re compensating for patterns of instability in your core, spine, or breath, and deep stretching doesn’t always help. In this pose, focus on simply releasing your hip flexors and abdomen and notice how your breath opens up in response.

The post Yoga Poses: Single Leg Up the Chair appeared first on All Yoga Positions.

Backbend • 3 to 5 minutes

PROPS

Bolster (or 2 rolled blankets or a large pillow)

Chair

PRECAUTIONS

• If you feel pain or discomfort in your lower back in this pose, substitute Legs Up the Chair.

BENEFITS

• Supports your spine in extension.
• Softens your poses muscles, the deep hip flexor muscles that can become chronically contracted if you spend extended periods sitting, and gently opens your chest and shoulders to relieve the effects of extended periods spent sitting.
• Improves respiration.
• Provides an accessible, lower back-friendly alternative to Heart Pose.

INSTRUCTIONS

1. . Start in a sitting position with the bolster touching the base of your spine and the chair in front of you.

1. . Reach behind you and hold the bolster to stabilize it, then lie back.
2. . Bring your calves up onto the chair seat one at a time. Release your arms by your sides.

1. . Remain here for 3 to 5 minutes. To exit, bring both legs carefully down to one side, and use your hands to support you as you roll off the bolster onto your side. Press yourself up to a sitting position.

TIP

If you can bring a bolster to the office, this pose makes a great afternoon pick-me-up during a long day spent sitting in front of a computer.

The post Restorative Yoga Poses : Heart Pose with a Chair appeared first on All Yoga Positions.