Welcome to our #WellnessWednesday yoga primer. Yoga is a wonderful way to become attuned to your body and increase circulation and flexibility. Each week I'll offer you a pose with benefits and instruction.
Week 11: Dandasana/ Staff Pose
Benefits:
- Massages and strengthens the abdominal muscles.
- Strengthens the low back muscles.
- Stretches the hamstrings.
Foundation & General Alignment:
- Foundation includes the sitting bones, entire back of legs including the heels, and hands/fingertips.
- Keep legs straight and muscles engaged.
- Keep a natural curve in the back waist, low belly tones and lifts.
- Sitting bones heavy and grounded.
- Hands are on the ground by the hips, either flat on the ground or on fingertips.
- Neck has natural curve.
Common Problems:
- Hyperextension of the knees: if your heels are up off the ground, then you're hyperextending your knees.
- Knees and feet are turned outward.
Modifications:
- If this pose is tight in your hamstrings, use blanket(s) under the hips. You can also bend your knees, which allows the pelvis to rotate forward.
- Strap around the feet to prevent them from turning out.
- Block between the shins or feet to teach engagement.
