Two poses for today are Intense side stretch and Legs up the wall

Intense side stretch and Legs up the wall

Intense Side Stretch Pose

The Intense Side Stretch pose strengthens the legs, improves balance, and stimulates the abdominal organs, which can assist with digestion.

Steps

• From Tadasana step your left leg back, about 1 meter (3 to 4 feet), feet on two different train tracks, right foot facing forward, left foot slightly turned out.
• Keeping your hips facing the front of your mat. Make sure your knees point in the same direction as your toes.
• Ground through your feet, engage your legs, and place your hands in reverse prayer behind your back.
• Inhale as you lengthen your spine and exhale as you fold forward from the hips. Stop before your back begins to round.
• Roll your left thigh inward, while keeping your right hip back.
• Hold the pose for 5 to 10 deep breaths before repeating on the other side.
• To come out actively push through the back heel, engage the core and come up with a straight spine.

Benefits

• Stretches the legs, hips, spine, shoulders, and wrists.
• Strengthens the legs and core.
• Improves balance and digestion.
• Stimulates the abdominal organs and digestion.
• Calms the mind.

Legs up the wall

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.