#WellnessWednesday - Yoga For Life: Week 10

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 10: Prasarita Padottanasana / Wide leg stretch

Benefits:

  • Stretches the hamstrings, inner thighs and back muscles.
  • Tones the abdominal muscles.
  • Helps lower blood pressure and heart rate.

Foundation & General Alignment:

  • Feet are parallel, legs separated to your level of comfort.
  • If you have tight hips turn toes in a little for a more comfortable stretch.
  • Fingertips rest on the floor shoulders distance apart.
  • Crown of head can rest on floor if comfortable.
  • Legs are active.
  • Spine extends over the legs.
  • Ribs should not be resting on your thighs.
  • Shoulder blades draw down the back, the chest remains open.

Common problems:

  • Most at risk: outer ankles, hamstrings, lower back.
  • Rolling out on feet.
  • Knees hyperextend.
  • Overly rounded back.

Modifications:

  • If you have low back issues you can use a block under your hand or bend your knees.

Do not engage in if you experience any of the following: disc disease and/or herniation, reflux; hiatal hernia, glaucoma, detached retena.  

 

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