Yin Yoga: Essential Poses and Sequences for Balanced Energy by Paylor Diane

Author:Paylor, Diane [Paylor, Diane]
Language: eng
Format: azw3, epub, pdf
Publisher: Rockridge Press
Published: 2020-05-19T16:00:00+00:00

Square

Similar to Agnistambhasana , or Fire Log pose, this is a deep hip opener in which both legs are in external rotation at the hip socket.

1 . Begin in a seated position with the legs out in front of you. If your hips are very tight, sit on a bolster or block to raise your hips above the knees.

2 . Bring your right shin parallel to the front edge of your mat. Then stack the left ankle and edge of the left foot on top of your right knee. To protect the knees, slightly flex the ankles of both feet.

3 . You can sit upright with your fingertips on the mat by your sides or fold forward.

4 . To come out of the pose, take your hands behind you, lean back, and then slowly straighten both legs out in front of you.

MODIFICATIONS AND VARIATIONS

{ Depending on your hip flexibility, you may not be able to stack your legs on top of each other. It’s okay if the knee of the top leg is slightly up in the air and not resting on the other ankle. If needed, place blocks or blankets under the knees for support.

{ If you feel any tweaking of the knee, bring the feet closer to the groin. You can also do one leg at a time or sit with the shins crossed.

{ You can take this pose with the torso folded onto the legs for an additional stretch in the low back.

CONTRAINDICATIONS

{ Knee pain or injuries

{ Sciatica

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