| Category: |
Yoga Lesson Planner |
| Sub Category: |
Seated & Floor |
| Types: |
Hip Opener, Restorative, Seated & Floor, Stretch, Supine, Twist |
| Anatomy: |
Hamstrings, Hips, Knees, Lower Back, Middle Back, Neck, Psoas |
| Chakras: |
Base, Sacral Centre |
| Therapy: |
Arthritis, Back Pain, Constipation, Fatigue, Herniated Disc, Indigestion, Poor Posture |
| Drishti: |
Side |
| Dosha: |
Kapha, Pitta |
Lie on your stomach. Stack your palms under your forehead. Fully extend your legs behind you. Reach your left arm out to the side, bending your elbow at a 90-degree angle and keeping your left palm flat on the ground. Reach your right arm out to your side, bend your right elbow, and place your right-hand flat on the ground next to your ribcage. Slowly push your right hand into the ground to lift your right side up, and roll onto your left ear, shoulder, and hip. Bend your knees slightly and allow your legs to relax, keeping them stacked. Hold. Slowly reverse out of the posture as you return to your starting position. Repeat on the opposite side.
Releases lower back. Opens tight shoulders. Improves digestion. Quiet Mind. Eases sciatic pain.
A) Keep your left arm straight. B) Place a block under your head. C) Place the back of the hand of your top arm on your lower back. D) Extend your top leg behind you. E) Clasp your right foot with your right hand and come into a side bow. F) Open your right leg up toward the ceiling by standing your right foot on the floor.
Tingling sensation down the arms.
Lying Chest Opener is a modification of Supta Matsyendrasana I (Supine Spinal Twist Pose).
This energy-giving yoga posture helps counteract the excessive shoulder hunching we do while sitting. It also improves overall posture and shoulder flexibility while requiring minimal effort (yin posture).
If you feel a tingling sensation down the arms, slowly reverse your movements out of the posture.
Lying Chest Opener Modifications
A) Keep your left arm straight.
B) Place a block under your head.
C) Place the back of the hand of your top arm on your lower back.
D) Extend your top leg behind you.
E) Clasp your right foot with your right hand and come into a side bow.
F) Open your right leg up toward the ceiling by standing your right foot on the floor.
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