Basic Postures
- Downward Facing Dog: This is a probably one the best know postures. It's best to start in a table top position on your hands and knees on the ground with a straight back; your shoulders should be directly in line with your wrists and the hips over your knees. From here tuck your toes and lift your hips. Make sure your fingers are spread wide apart and your weight is evenly distributed in the hands. Your arms should be straight (but don't lock them out!), try to straighten your legs out and get your heels to the floor and bring your chest closer to the floor. You may or may not be able to get your legs straight or heels down right away, and that's perfectly okay! Hold the pose for a several deep breaths; with each exhale try to go deeper into the pose.
- The Pigeon: The pigeon is one of my personal favorites as it always helps me release tension in my hips. Start off in a planking position with your wrists under the shoulders. Then, bring right knee to the right wrist and the heel should be close to the left hip. Press your hands down onto the mat at your sides and lift you chest as you ease into the posture. If you feel comfortable here, you may lower your chest closer to the floor and let gravity do the rest of the work. It's best to remain in this position for several minutes, then return to a plank and repeat with the opposite leg. Once you are in this posture remember to take deep breaths, I promise it will ease a lot of the tension!
- Child's Pose: This posture will help to stretch the lower back and arms while relaxing the entire body. Forewarning to those with knee complications, take extra precaution when trying to get into this posture! Start in a kneeling position and drop your butt to touch your feet. If this is difficult, use a block to ease the tension from your knees. From here extend your arms up and bend forward to touch your chest to the knees, your forehead to the floor, and arms extended in front of you. Try to keep your butt as close to your feet as possible, but once again only go as far as your body will permit.