![]() If your back feels tender when you are ready to do this pose, try it with no props at all, with your back flat on a mat or a thin blanket. Position yourself so you do not feel any stretch in your legs. You can find instructions on how to move into Viparita Karani here. Viparita Karani (Legs Up the Wall Pose), any version, 5 or more minutes. Tie a strap around them, just above the knees, if you like.ġ7. Relax your legs (yay!) and let your knees fall toward each other. Constructive Rest Pose, 3 or more minutes. Bridge Pose, classic version, 1 to 3 minutes.ġ6. Be sure to firm your hamstrings (backs of your thighs) to help lift your legs.ġ5. Instead of moving into Bridge Pose and staying for a few breaths, in Dynamic Bridge Pose, you lift and lower your hips, slowly and mindfully, following the rhythm of your breath. Dynamic Setu Bandha Sarvangasana (Bridge Pose), 6 or more times. Salabhasana (Locust Pose), either classic version or lifting just your legs.īe sure to firm your hamstrings (backs of your thighs) to help lift your legs.ġ4. ![]() Keep your legs active as you relax your upper body.ġ3. Supported Backbend, any version, 1 to 3 minutes. Vrksasana (Tree Pose), any version that’s comfortable, 30 or more seconds per side.ġ2. Virabhadrasana II (Warrior II Pose), classic version, bending front knee only as far as feels okay, 30 or more seconds per side.īe sure to keep both legs active in this pose. Utkatasana (Fierce Pose or Powerful Pose), block between thighs, 30 or more seconds.īe sure to firm your thighs against the block.ġ0. Tadasana (Mountain Pose), block between thighs, 1 minute.ĩ. Keep both legs active and lifting up away from the floor.Ĩ. Work on building up your endurance in this pose over time. See 7 Reasons Why You Should Practice Plank Pose and 4 Awesome Versions to Keep You Safe. Phalakasana (Plank Pose), forearm version, as long as you can comfortably hold it. Child’s Pose with knee support, or Puppy Pose if that’s better for you, 1 or more minutes.ħ. Bring your foot back to the floor and then repeat on the other side. Downward-Facing Dog Pose, forearm version, with leg raises, 20 seconds or more per side.įrom forearm version of Downward-Facing Dog Pose, (or from the regular version of Downward-Facing Dog pictured here) as if you were practicing Warrior III at the wall, take one leg up behind you for a few breaths. See Balasana: Child’s Pos e for information on Child’s Pose.ĥ. Balasana (Child’s Pose), with knee support, or Puppy Pose if that’s better for you, 1 or more minutes. Adho Mukha Svanasana (Downward-Facing Dog Pose), forearm versions, 30 seconds or more.įocus on activating your legs. (Baxter needs to activate his back thigh a bit more-try firming the hamstring.)ģ. Focus on activating both legs in this pose. If putting this much weight on one leg hurts, try bringing your hands further up the wall and dropping your leg at a bit, so you’re at more of a diagonal. Virabhadrasana III (Warrior III Pose) at the wall, 30 seconds or more per side While you’re in the pose, firm your inner thighs against the block.Ģ. Half Downward-Facing Dog Pose, with a block between your thighs, 1 minute.īefore walking your feet back, place the block, at its narrowest width, between your thighs and then walk back slowly and carefully (you can do it!). To shorten it, simply skip any of the poses after the initial warm-up of Ardha Adho Mukha Svanasana (Half Downward Facing Dog Pose) at the wall, but finish up with the two cool-down poses.ġ. This turned out to be a rather long sequence. A Yoga Sequence to Build Lower Body Strength This sequence not only builds strength, but it avoids poses that put stress on the knees, in addition to avoiding poses that put too much weight on the hands (due to my friend’s thumb arthritis). But since any hypermobile person can benefit from building lower body strength, it seems appropriate to share it here. So I decided to design a lower body strength-building sequence for her, which I’ll be teaching her in person. At this point, she has arthritis in both knees, so strength building in her lower body to support those joints is more important than ever for her! One reason I know about this issue is that one of my good friends has the thin, hypermobile body type that is super flexible but tends to lack strength. While it’s easy for hypermobile people to focus mostly on utilizing and increasing their flexibility, what hypermobile people really need to build is strength. ![]() As yoga’s popularity has risen for more than a decade now, a major theme seems to be emerging: extreme stretching in an already hypermobile body can create joint problems, particularly in the hips.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |