Hey guys! ♥
Welcome to our new Yoga Practice for stretching the hole body and gain more flexibility. Before I start to explain what are the benefits of today’s sequence let me introduce you Pi Yoga Pants.
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This 20 minute Yoga Stretching is perfect for you if you feel tired, your muscles are sore after some physical activities, or you’re just feeling lazy today, but anyway you want to get your body moving and stretch it out. You can also use this video after any workout to lengthen your muscles, because stretching the muscles after strengthening exercises is so important.
This practice is intended to stretch and relax your entire body. Moving through gentle postures, this class is perfect for anyone that is looking for a peaceful and relaxing way to end or start their day. It is great for your body and even greater for your mental health and wealth too. You will gain body awareness by awakening the spine and stretching your muscles.
Working with conscious breath, this sequence is excellent for post workout or for those feeling sore a little anxious. It’s perfect for all level yogis, so no more time wasting, if you’re ready grab your mat, your water and join me.
As always, before we begin, I want to share with you some thoughts about one of my favorite postures from this yoga workout and tell you why I love it so much.
The pose being Parsvottanasana also known as Intense Side Stretch Pose.
Why I Love This Pose:
And I love this posture so much because of the following benefits:
• Calms the brain
• Stretches the spine, shoulders and wrists (in the full pose), hips, and hamstrings
• Strengthens the legs
• Stimulates the abdominal organs
• Improves posture and sense of balance
• Improves digestion
* Contraindications and Cautions
If you have a back injury or high blood pressure, avoid the full forward bend. Instead do Ardha Parsvottanasana. Perform steps 1 and 2 as described bellow, a couple of feet from and facing a wall. With an exhalation lower your torso parallel to the floor and reach your hands out to the wall. Press your palms actively into the wall (preferably with your elbows fully extended), keeping your front torso longer than your back.
Ardha Chandrasana How-To:
• Stand in Tadasana. With an exhalation, step or lightly jump your feet 3½ to 4 feet apart. Rest your hands on your hips. Turn your left foot in 45 to 60 degrees to the right and your right foot out to the right 90 degrees. Align the right heel with the left heel. Firm your thighs and turn your right thigh outward, so that the center of the right knee cap is in line with the center of the right ankle.
• Exhale and rotate your torso to the right, squaring the front of your pelvis as much as possible with the front edge of your mat. As the left hip point turns forward, press the head of the left femur back to ground the back heel. Press your outer thighs inward, as if squeezing a block between your thighs. Firm your scapulas against your back torso, lengthen your coccyx toward the floor, and arch your upper torso back slightly.
• With another exhalation, lean the torso forward from the groins over the right leg. Stop when the torso is parallel to the floor. Press your fingertips to the floor on either side of the right foot. If it isn’t possible for you to touch the floor, support your hands on a pair of blocks or the seat of a folding chair. Press the thighs back and lengthen the torso forward, lifting through the top of the sternum.
• In this pose the front-leg hip tends to lift up toward the shoulder and swing out to the side, which shortens the front-leg side. Be sure to soften the front-leg hip toward the earth and away from the same-side shoulder while you continue squeezing the outer thighs. Press the base of the big toe and the inner heel of the front foot firmly into the floor, then lift the inner groin of the front leg deep into the pelvis.
• Hold your torso and head parallel to the floor for a few breaths. Then, if you have the flexibility, bring the front torso closer to the top of the thigh, but don’t round forward from the waist to do this. Eventually the long front torso will rest down on the thigh. Hold your maximum position for 15 to 30 seconds, then come up with an inhalation by pressing actively through the back heel and dragging the coccyx first down and then into the pelvis. Then go to the left side.
Modifications and Props:
If you find your back heel lifting as you bend into this pose, practice with your back heel pressed to a wall. The heel’s contact with the wall will help you keep it grounded. Another way to work with a lifting heel is to raise it on a sandbag.
* You will find out more about this lovely yoga pose here.
Now let’s get started! ♥
I hope you will like this video and you will feel so much better after you finish it. If you do, please share it with your friends, give it a thumbs up and of course subscribe to our channel for more free yoga videos and meditation videos.
Lots of love ♥
Wholesome Boho Life
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