Yoga Heals Your Back by Rita Trieger

Author:Rita Trieger
Language: eng
Format: epub
Publisher: Rockport Publishers
Published: 2005-04-27T16:00:00+00:00

1. From a cross-legged position, extend your right leg straight along the floor and press the sole of your left foot up against your right inner thigh. (If this feels uncomfortable, you can rest your foot lower on your right leg.)

2. Turn your torso to face your right leg and extend your arms forward. If you can reach your foot, then hold on to it. If you’re not quite there yet, hold onto your leg wherever feels comfortable. You should be challenging yourself but not forcing the stretch.

3. Inhale and lengthen up through your spine; then exhale and extend your torso forward, leading with your heart center.

4. If you are able, let your forehead rest on your shin. You can also modify the stretch by bending the knee of your extended leg and letting your belly rest on your thigh.

5. Breathe and release any holdings or tension with every exhalation. Feel yourself completely let go.

6. Hold for three to ten breaths. Then slowly come back up and repeat to the other side.

Transition

Bring legs together and shake out.

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