By Sivananda Yoga Vedanta Centre
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Pull gently. Exhale to undo, and ﬂick your ﬁngers to release any tension. Switch sides. Poses for Relaxation Look straight ahead CHILD’S POSE This posture offers a useful counter-stretch to backward bends and helps normalize the circulation. The Child’s Pose can be used either to prepare for, or recover from, other poses. Relax your shoulders Feel breath at back of rib cage Touch mat with forehead Keep knees hip-width apart 1 Kneel, sitting on your heels, with your big toes touching. Keep your spine straight.
Keep raised leg perpendicular to floor Center your head Keep head centered 3 Keeps legs slightly apart Release your feet. Keeping your upper arms planted, place your hands as high up your back as you can. Take a few deep breaths before reversing the steps to release. Poses for Tone & Stretch COBBLER This posture is good for stress relief because it helps release tension in the hips, legs, and lower back. Additionally, it opens up the hips and improves circulation. Allow face to relax Center your head Pull back shoulders 1 Sit with your legs straight out in front of you and hands by your sides.
Extend your back Be aware of movement of abdomen Keep head in line with body Stretch backs of legs Spread fingers to reduce pressure on wrists Flatten feet to floor 37 Poses for Strength EXTENDED SIDE STRETCH Extend arms fully Use this posture to help tone and strengthen your legs, improve lung capacity, and stimulate the organs in the abdomen. Turn head right to 90 degrees Keep knee above ankle Turn left foot in slightly 1 Stand with your feet about 3 ft (1 m) apart. As you inhale, raise your arms parallel to the ﬂoor, palms down.