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Beginner's Yoga Supine Poses.

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1 Beginner's Yoga Supine Poses. on 19th July 2011, 1:17 am

Ara'sh'el

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These are some beginners yoga supine techniques that I found on the web.


Supine Stretch
Lie on your back with your legs together, arms by your sides, palms down. Close your eyes. Inhale, expanding the abdomen a little. Exhale, slowly letting your breath out in a smooth continuous flow. Repeat three times. Then inhale and raise your arms overhead till the back of your hands touch the floor. Hold and stretch from head to toe. Then slowly release and drop your arms forward and down to the sides. Repeat three times.

Inverted Pose
Sit on the floor with one side close to the wall. Using your hands and arms to support you, reach your legs up the wall and lower your back to the floor. Square your sit bones to the wall and position your buttocks about 6 inches from the baseboard (or less if you're more flexible). Extend your legs up the wall and either straighten your knees or keep them bent. Breathe abdominally for several breaths. This pose may also be done in the center of the room with your legs bent and resting on a chair.

Pelvic Tilt
Lie on your back, knees bent, feet flat on the floor close to your buttocks. Place knees and feet hip-distance apart, arms beside your body. Inhale and push your tailbone onto the floor, feeling a slight arch in your lower back. Exhale. Contract your abdominal muscles and squeeze your buttock muscles as tightly as possible and flatten your lower back onto the floor. Notice your pubic bone curl upward. Be sure your upper body remains relaxed throughout the posture. Hold. Repeat several times.

Half Boat
Lie on your back, knees bend, feet flat on the floor, arms by your sides palms down. Inhale, and contract the abdominal muscles as you raise your knees and feet a few inches off the floor. Stretch the arms up in front of you. Finally, swing the trunk up, so that you are resting on the base of the spine, the arms outside the legs and parallel to the floor. Hold. Exhale and come down by reversing the movements.

Bridge
Lie on your back, knees bent, feet flat on the floor close to your buttocks. Place your knees and feet hip-distance apart, arms beside your body, palms down. Relax your neck and upper back. Inhale and slowly lift your hips off the floor as high as comfortable, taking the weight in your feet and upper back. Hold. Exhale and slowly uncurl your spine onto the floor, starting at your shoulders, keeping your shoulders and neck relaxed.

Knee-to-Chest Pose
Lie on your back on the floor, with your knees bent and your feet flat on the floor. Inhale. Exhale and bring your right thigh toward your chest. Take hold of your leg by clasping the hands on the top part of the shin or underneath the knee. Chin points down toward the chest. Straighten the left leg on the floor, flexing the foot, pressing out through the heel and contracting the top of the thigh. Hold. Repeat with other leg.

Hamstring Stretch
Lie on your back on the floor, with your knees bent and your feet flat on the floor. Take hold of a strap or towel, placing an end in each hand. Draw the right knee toward you and place your strap over the bottom of the right foot. Relax the shoulders and keep the elbows slightly bent. Inhale and as you exhale press through your heel, firm the thigh, straighten the knee and flex the foot. Hold. Lower the leg to the floor and repeat the stretch on the left leg.

Supine Spinal Twist
Lie on your back, knees bent, feet flat on the floor, feet and knees hip-distance apart, arms out to sides at shoulder level. Place the sole of your right flat on your left leg just above the knee or cross the right knee over the left. Inhale and as you exhale slowly roll to the left while turning your head to the right. Hold. Inhale and bring your knees back up to start. Reverse to the other side. Be sure to keep both shoulders relaxed onto the floor.

Both Knees-to-Chest Pose
Lie on your back on the floor, with your knees bent and your feet flat on the floor. Inhale. Exhale and bring both your knees toward your chest. Take hold of your legs by clasping the hands on the top part of the shins or underneath the knees. At the same time raise your head and try touching your nose to your knees. Hold. Release.

Corpse
Lie comfortably on your back on the floor, and separate your legs so your feet are 2 to 3 feet apart. Let your toes fall out to the sides. Close your eyes. Separate your arms so that each hand is 2 to 3 feet from your body with each palm facing up. Roll your head from side to side, releasing tension in your neck. Roll your shoulders down and away from your ears. Relax your entire body. Breathe normally. Rest for at least a minute.

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