![]() Bring your right foot in front of your left hip, and slide your left leg back-seeking sensation in your right outer hip and the front of your left thigh and avoiding sensation in your right knee. See also Get to Know Your Hamstrings: Why Both Strength & Length Are Essential Swan Jeff Nelsonįrom Tabletop, draw your right knee toward your right wrist. You can remain on your hands or lower your forearms to the floor. How far you take your right foot forward will depend on how much sensation you feel. Gecko Move back to Inside Dragon variation, then walk your right foot forward so that your right heel is in front of your right knee. Try Lushrobe 100% Cotton Throw Blanket Dragon (C) Jeff Nelson See also Yoga Anatomy 101: Hip Adductor Need-to-Know Your right knee can drift to the right here-it doesn’t need to stay directly over your heel. Twisted Dragon From Inside Dragon, keep your left hand on the floor, take your right hand to your right knee, and twist your torso to the right. See also Poses for Your Legs Dragon (B) Jeff Nelson Target areas: hip flexors (back legs), adductors, hamstrings (front legs) and outer hip (front legs). Your right knee and foot may move to the right as well. You can place your hands on blocks, keep your hands on the floor, or consider lowering your forearms to the floor. Inside Dragon Move your right hand to the inside of your right foot. Then, spend 1 minute in each of the following variations on your right side, rest in Child’s Pose for 1 minute, and repeat each variation on your left side. With your right knee more or less above your right heel, slide your left leg back (taking care to pad your back knee with a blanket) and allow your hips to sink down. ![]() Try Lotuscrafts Zafu Meditation Cushion Dragon (A) Jeff Nelsonįrom Tabletop, take your right foot between your hands. Move your hips toward your heels, and either place your arms overhead or rest them along the sides of your body. Then, from Tabletop (with your hands under your shoulders and knees under your hips), take your knees wide with the intention of gently stressing your inner legs. See also Hip-Opening Yoga Poses Wide-kneed Child’s Pose Jeff Nelson ![]() This last action can increase sensation in your right arm, but if it’s too much, leave your left knee and leg down. Try bending your knees and possibly opening your left leg up toward the ceiling by standing your left foot on the floor. You’re looking for sensation across the right side of your chest, shoulder, and right arm. Then, press your left hand into the floor to roll onto the right side of your body. Lying on your stomach, take your right arm out to the side-90 degrees or less from your torso with your palm facing down. Try Jade Yoga Harmony Yoga Mat Open Wing Jeff Nelson See also A Yoga Sequence to Target Sources of Back Pain If you don’t feel this subtle stress, try pressing your palms down and straightening your elbows to increase your spine’s extension. You’re looking for mild compression in your lower back. Allow your lower back to relax, softening your abdomen and thighs. Lie on your stomach, and place your elbows under your shoulders. See also: 6 Steps to Tame Anxiety: Meditation + Seated Poses Sphinx Jeff Nelson Target areas: inner thighs, outer hips, and spine If folding forward is challenging, sit on a folded blanket. You can rest your elbows on the floor with your head in your hands, or place a cushion on your feet to rest your head on. Gently fold forward, allowing your spine to softly round and your head to drop toward your feet. See also: Yin Yoga 101: 3 Poses That Build Strong, Healthy Qi Butterfly Jeff Nelsonįrom a seated position, draw the soles of your feet together and slide them away from you, creating some space between your pelvis and heels. If your qi is deficient (you have low energy, a weak voice, tendency to easily catch colds, and poor digestion), this sequence will help to rebuild it. If this energy is stagnant (you feel stressed, irritable, and your body feels tense, achy, or painful), this sequence will help you relax so that your qi circulates more freely. ![]() This sequence is designed to nourish and circulate your qi. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!
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