This pose is a great way to stay flexible, and an ideal pose to practice before going to sleep.
Benefits: The lying spinal twist stretches the spine and the shoulders while strengthening the lower back. This pose also improves digestion and circulation and is also a great pose to relieve lower back pain, neck pain, and sciatica.
Practice with caution if: You suffer from high or low blood pressure, diarrhea or have a headache.
Here's How:
Modify the pose: Place a blanket under the knee if you feel like you need some extra support.
This pose will help loosen up the shoulders, giving them a much-needed stretch.
Benefits: Thread the Needle stretches the shoulders and the posterior rotator cuff (the front part of the shoulder). It stretches the oblique muscles (the side abdominal muscles) and strengthens the legs.
Practice with caution if: You have a neck injury, an upper back injury or a migraine.
Here's How:
Modify the pose: If you need extra padding for your shoulder, use a blanket.
This pose can be a little bit of a challenge, particularly on the spine and knees. But, practiced on a bed with extra cushions for added support should make this pose all the more comfortable.
Benefits: Reclining Hero Pose stretches the abdomen, thighs and deep hip flexors, as well as the knees and the ankles. It is a great way to relieve tired legs and improve digestion.
Practice with caution if: You have knee issues or ankle problems and avoid if you have serious back problems. If you are unsure about whether you can enter the pose or not, seek guidance from a qualified yoga instructor prior to attempting this posture by yourself.
Here's How:
Modify the pose: For extra support, set up a couple of pillows and cushions as shown in the image, fully supporting your spine and head. Use as much height as you need to help you enter the pose comfortably.
A beneficial pose to help your body relax deeply.
Benefits: The benefits of this pose are bountiful. It alleviates anxiety, pain associated with arthritis, digestive problems, soothes a headache, counteracts high and low blood pressure, reduces symptoms associated with insomnia, eases a migraine, alleviates mild depression, respiratory ailments, varicose veins, beneficial for women with menopause.
Avoid if: You have serious eye problems, glaucoma, serious neck and back problems.
Here's How:
Before laying down to sleep, take a few moments in this position, allowing you to feel fully rested.
Here's How:
Modify the pose: Place a blanket or towel under the neck and knees for extra comfort and use an eye cover to help you relax more deeply.