Two poses for today are  Head to Knee Forward Bend and Legs up the Wall Pose

Head to Knee Forward Bend and Legs up the Wall Pose

Head to Knee Forward Bend and Legs up the Wall Pose strengthen the leg muscles and loosen the joints of legs and arms. Try these poses with Guided Yoga Series from YouVeda.

Head to knee forward bend

Head-to-Knee Pose (Janu Sirsasana) is an excellent stretch to relieve tight hamstrings, the muscles in the back of your thighs. If you tend to dislike doing a seated forward bend with both legs straight, this pose may come as a pleasant surprise. Taking your stretch one leg at a time allows you to go a lot deeper and feels so much better.

Steps

Begin sitting in Staff Pose (Dandasana) with both legs outstretched in front of you.

1. Adjust the flesh under your seat so that your sit bones are firmly anchored.
2. Bend your left knee and bring the sole of your left foot to your right inner thigh.
3. Square your torso over your extended right leg. Begin to bring your torso down to your leg by tipping your pelvis forward so that the bend initiates from your hips instead of your lower back.
4. Keep your right foot flexed while pressing the back of the right thigh down toward the floor.
5. When you reach your maximum forward bending limit, you have a choice: You can maintain your straight spine and long neck in an active position, or you can relax your heart and head down toward the extended leg, allowing the spine to round. Do whichever one feels better.
6. If your hands reach your foot, hold your foot. If not, you may hold on to your ankle or calf, or place your hands on the floor wherever they reach.
7. On each inhale, extend the spine long. On each exhale, deepen the forward bend.
8. Stay here for five to 10 breaths and then straighten both legs, shake them out, and repeat the pose on the other side.

Benefits

• Head-to-Knee Pose stretches the hamstrings, hips, and groin muscles.
• Runners and those who engage in sports that require running will often benefit from this good stretch for tight hamstrings.
• It is also a restorative pose that is said to help relieve stress and calm your mind.

Legs up the Wall Pose

Legs Up the Wall Pose (or Viparita Karani) is a restorative yoga posture that allows the mind and the body to relax, relieving stress and tension. It is one of the most approachable yoga poses as it doesn’t require much flexibility or strength. But even though it’s a passive pose, its benefits are pretty amazing.

Steps

1. Begin seated beside an open wall, with your hip and shoulder against the wall.
2. Gently lower your torso down to the ground as your legs lift against the wall.
3. Option to wiggle closer to or further away from the wall to your comfort level.
4. Option to place a block, pillow, or folded blanket under your hips to release any discomfort in the low back or hamstrings.
5. Allow your head to rest on the ground or a pillow and place your arms wherever they are most comfortable.
6. Stay anywhere from one to 15 minutes.
7. To release, push the bottoms of your feet into the wall and lift your hips slightly. If using support, move the support out of the way. Gently roll to one side and stay for a few breaths before returning to your seat.

Benefits

• It can offer relief from symptoms of arthritis, headaches, low blood pressure, and insomnia.
• Eases symptoms of premenstrual syndrome and menopause.
• Relieves tired feet and legs.
• Gently stretches the hamstrings and legs.
• It can relieve discomfort in the lower back.
• Calms the mind.
• Eases symptoms of anxiety and stress.