Poses to assist the gentle movement of breath – Weblog

Creator and yoga instructor Jean Corridor shares her 5 poses to assist the gentle movement of breath…

Try our January schedule as Jean hosts a month of courses primarily based on breath and motion: https://www.yogamatters.com/pages/community-yoga-classes-2023

Tadasana Antascara – Mountain Physique transferring

Stand and root your toes into the bottom about hip width aside. Attain your arms as much as the sky. Use your proper hand to carry round your left wrist and slowly circle your arms over to the suitable as you sway your hips throughout to the left. Hold transferring throughout till you’re feeling the motion has come to its pure completion. Pause right here, and breathe into the entire of your left facet, sensing the assist of the earth beneath and the spacious sky above. 

Once you really feel prepared, return to centre and calm down your arms by your sides. Discover how your left facet feels in relation to your proper. Then repeat to the opposite facet.

Variation: You may also do that seated in a chair.

Paschimottanasana – Again Opening over a bolster

Sit together with your legs outstretched in entrance of you and the bolster mendacity vertically alongside your legs. Slowly ease forwards, bringing your stomach, entrance ribs and chest to relaxation towards the bolster. Place your arms anyplace alongside the bolster that feels snug and calm down right here for 10-20 breaths.

Variation: you can too do this with the pelvis raised up on one other bolster or on the sting of a low couch.

Jathara Parivartanasana – Resting Twist

Lie in your again gently hugging your knees into your chest. Open your arms large after which  roll your knees over to the suitable till they discover the ground, holding them near your torso. Now relaxation your proper hand in your stomach and calm down your left arm. Soften and yield into the bottom for 10-20 breaths. Repeat on the opposite facet. 

Variation – It might assist to position a bolster between your knees. Or in case you want to deepen the twist, attain your prime leg out and clutch the highest foot with the other hand.

Setu Bandhasana – Bridge Pose on a brick or bolster

Lie in your again together with your knees bent and your toes on the bottom hip width aside. Have your prop (bolster or brick inside reaching distance). Take just a few moments right here to let your breath and physique settle. Then elevate your hips up and slide your brick or bolster beneath your sacrum. Relaxation the burden of your pelvis on the prop and permit your chest and stomach to softly open. Ease the shoulders down and into the bottom. Be aware to maintain the legs parallel as you breath and launch right here for a minute or two.

Viparita Karuni – Legs up the wall

Place your mat and bolster (or agency cushions) up towards the wall and wriggle in, so that you lie together with your hips raised up on the supporting prop. Prolong your toes up the wall while feeling your pelvis calm down and launch down into the bolster. Take time to relaxation right here for 10-20 breaths.

Variations: In case your legs don’t like to stay straight as they relaxation up the wall, you’ll be able to transfer your bolster/cushions and hips additional away from the wall so the legs might calm down with out the knees bending. Additionally discover completely different positions together with your legs, like releasing them large right into a straddle place or bending the knees and inserting the toes on the wall somewhat wider than the hips (a bit like a reclined squatting place)… play – nothing is improper or proper!

Any props required – bolster, cushion, wall