Stretch Out Stress

TWISTED DEER

Twisted Deer HOW

Sit with your feet on the floor, mat-width apart. Drop your knees to one side, creating a pinwheel shape with your legs. Turn your torso toward your front leg, hinge at your hips, and fold forward, resting on your forearms. Hold; repeat on the other side.

WHY

This pose internally and externally rotates the legs, which is a complementary action to the constant hip flexion and extension that takes place while you’re walking. This pose also gently stretches the quadratus lumborum, a spine and hip stabilizer located in the lower part of the back.

SPHINX

Sphinx HOW

Lie facedown on the mat, legs relaxed. Prop your elbows up under your shoulders. Keep your head in a neutral position, let it fall forward, or rest it on a block.

WHY

Walking, poor posture, and aging can flatten the curvature of your spine, which is curved to absorb the stress of movement. Sphinx pose causes a gentle compression to help maintain spinal health and integrity.

INSIDE DRAGON

Inside Dragon HOW

Step your right foot forward, slightly wider than your hips; stretch your left leg behind you. Plant your hands inside your right leg. Hold; repeat on the other side.

WHY

This pose targets the hip flexor of the back leg. Walking, or sitting at a desk all day, can shorten your hip flexors, which then pull on other areas of the body, creating imbalances. You’ll also feel it in your front leg’s inner thigh and groin, areas that are vital for knee stability.

SLEEPING SWAN

Sleeping Swan HOW

From Inside Dragon pose, move your left knee forward, externally rotating your thigh. You may place a block or blanket under your thigh (near your knee). Keep your left shin as parallel to the front of the mat as is comfortable. Fold forward, avoiding sensation in the knee. Hold; repeat on the other side.

WHY

You’ll release your outer hip on the forward leg and the hip flexor of the back leg and promote proper hip function.

CAT TAIL

Cat Tail HOW

Lie on your left side, supporting your head with your hand. Draw your right knee up to rest on the ground and reach your right hand to hold your left foot. Stay on your side, or roll back to achieve a slight twist in your spine. Hold, then repeat on the other side.

WHY

Walking shortens the front line of the body, including the fronts of the thighs. The quadriceps benefit from a release in this pose.

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