Yoga and Multiple Sclerosis by Garth McLean

Author:Garth McLean
Language: eng
Format: epub, pdf
Publisher: Singing Dragon
Published: 2020-11-20T00:00:00+00:00

Timing: 30 seconds or to capacity.

Benefits: Can help relieve back pain.

ARDHA UTTANASANA (HALF INTENSE STRETCH) FACING WALL

PARSVOTTANASANA (INTENSE STRETCH OF SIDE BODY)

VIRABHADRASANA III (WARRIOR III)

Props: Wall or other support.

Instructions: Stand in Tadasana with the left side of the body next to a wall or support. Extend the arms overhead. Bend the knees, extend the torso and arms forward over the left leg and extend the right leg back. Lift the right leg up until it is parallel to the floor, and perpendicular to the left leg. The right thigh now faces the floor. Rest the left hip against the wall or support, to assist with balance.

To come out, move the hands to the hips, bend the left leg and take the right foot back onto the floor. Lift the torso back up, step the back leg forward, straighten both legs and return to Tadasana. Repeat on the second side.

The pose can also be done from the kneeling position. Kneel on the floor with the hands placed palms down on the floor and under the shoulders. Lift the left leg and extend the leg straight back, keeping the frontal left thigh facing the floor. Extend the right arm forward in line with the right shoulder. To come out, return the right hand to the floor and then the left knee to the floor. Repeat on the second side.

Modification: If more support is required, stand in Tadasana facing a wall. Place the hands on the wall, and walk back until the torso is parallel to the floor. The hips should be in line with the heels. Bring the legs and feet together. Shift the weight onto the left leg and lift the right leg up until it is parallel to the floor. The front of the thigh faces the floor. Lift the inner right leg to maintain the correct position of the leg. The right thigh should not externally rotate.

To come out, take the right foot back to the floor, bend the left leg and step the right foot forward and return to Tadasana. Repeat on the second side.

Timing: 30 seconds per side.

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