3 Poses for the Spine, Hips and Feet

claire

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Yoga is wonderful for it’s full body workout. I don’t know what I would do without it in my life. Sometimes it’s nice to pay attention to some of those specific places that get jammed up more often than you expect. You’re only as young as your spine so cat/cow is helps to unwind the spine. Low lunge opens the hips and broken toe pose is obviously for the feet. Check out more below!


cat posecow poseCat/Cow

Come to a tabletop position. Stack your shoulders over your wrists and hips over knees. Spread your fingers wide like a starfish. Make sure you toes are invisible behind your knees. Start with a few rounds of cat-cow. Inhale, roll your shoulders, lower your belly and lift your chin. Exhale lengthen your tailbone, round your spine and draw your navel into your spine. Keep your arms straight. Let the movement come from the middle of your back. Cat/cow is great for tennis and basketball players. It provides a gentle massage to the spine.



Low Lunge (Anjaneyasana):

low lungeBegin in a tabletop position or downward facing dog. Step your right foot between your hands. Your right knee should stack over your right ankle. You can place your hands on blocks, on the floor, your thigh, or lift them up to the sky. This pose gets into the left hip flexor and right outer hip. It is great for the psoas. Switch sides once you’re finished holding this pose on the right. Lengthen your tailbone to the floor. If the back knee hurts, you can roll your mat under for some extra padding! You can also slide a blanket under your knee for extra support. Stay upright with your chest open. Make sure you aren’t hunched over in this pose, so keep your shoulders back and down. If you are leaning forward on your thigh, keep a long, straight spine.


Broken Toe Pose

broken toe poseThis is a great pose to do if you have plantar fasciitis. Start in a tabletop position. Tuck your toes underneath you and sit back on your heels. You can place a blanket or block underneath your seat if it’s too intense to sit on your heels. Keep your spine long by stacking your shoulders over your hips. Hold this pose for 5-10 breaths. You can even hold it for a few minutes if you’d like! Bring your hands back to the floor, untuck your toes and pitter pat them down on the ground to bring blood flow back into the feet. This is a wonderful pose if you’ve been walking a lot, running, or wearing heels!


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