Dancer Pose – Nataranjasana

Benefits

• Develops concentration & balance
• Tones & lengthens leg/hip muscles
• Stimulates a full range of motion in the shoulders
• Releases foot tension
• Opens chest
• Creates space for the breath
• Strengthens spine & leg
• Stretches thighs & shoulders

Modifications

1) Bring the side-body of the standing leg to a wall.  Allow the body to be supported by the wall as you come forward into the pose.

2) If the quadricep and/or shoulder are tight bring a strap around the front of the foot, holding it with the hand.

3) If coming forward is too difficult only come part way forward into the pose.

Yoga Table Top Pose – Catuspadapitham

This is one of the yoga poses we practice in our Mid Wales yoga classes.

Bridge Pose – Dwi Pada Pitham

Incoming search terms:

• posture dwi pada pitham

Bow Pose – Dhanurasana

Yoga Bolster Stretches

This video demonstrates how to use a standard yoga bolster to help stretch tight chest/pectoral muscles. Office workers and people that work for hours in forward leaning positions tend to have tight chest muscles than can lead to neck and upper back pain. This easy stretch helps release tight muscles AND relax your central nervous system for stress relief.

Bolster stretch #1 – Under Back

Bolster stretch #2 – Under Back

Bolster stretch #3 – Under Knees

Bolster stretch #4 – Child’s Pose

Bolster stretch #5 – Recling Hero’s Pose

Other Videos

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Upward Facing Dog Pose / Urdhva Mukha Svanasana