Side-Reclining Leg Lift

This side-reclining pose stretches the backs of the legs, the sides of the torso, and tones the belly.

Side-Reclining Leg Lift: Step-by-Step Instructions

Step 1

Lie on the floor on your right. Press actively through your right heel, flex the ankle, and use the outside of the foot to stabilize the position (if you still feel unstable, brace your soles against the wall.)

Step 2

Stretch your right arm straight out along the floor parallel to your torso so that you create one long line from the heels to your finger tips. Bend your right elbow and support your head in your palm. Slide the elbow away from your torso to stretch the armpit.

Step 3

Externally rotate your left leg so the toes point toward the ceiling, then bend and draw the knee toward your torso. Reach across the inside of the leg and take hold of the left big toe with your index and middle fingers. Secure the grip by wrapping the thumb around the two fingers. (If you're not able to comfortably hold the toe, loop a strap around the sole and hold the strap.) On an inhale, extend the leg up toward the ceiling.

Step 4

The raised leg will likely angle slightly forward, while the top buttock will drop back. Firm the sacrum against the pelvis; this creates a kind of fulcrum that will help you move the leg slightly back toward a perpendicular position.

Step 2

Press actively through both heels. Stay in the pose for 30 seconds to 1 minute, then release the leg, take a few breaths, and roll over onto your left side. Repeat for the same length of time.

Beginner's Tip

If you still feel unstable with your soles pressed to a wall, wedge a bolster against your back.

Benefits

Stretches the backs of the legs
Stretches the sides of the torso
Tones the belly

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Shoulder-Pressing Pose

This arm balance relies more on precise positioning than on strength, making it more accessible for students beginning an arm balancing practice. Shoulder-Pressing Pose: Step-by-Step Instructions Step 1 Squat with your feet a little less than shoulder width apart, knees wide. Step 2 Tilt your torso forward between your inner thighs. Then, keeping your torso low, raise your hips until your thighs become close to parallel to the floor. Step 3 Snug your upper left arm and shoulder as much as possible under the back of your left thigh just above the knee, and place your left hand on the floor at the outside edge of your left foot, fingers pointing forward. Then repeat on the right. As you do this your upper back will round. Step 4 Press your inner hands firmly against the floor and slowly begin to rock your weight back, off your feet and onto your hands. As you straighten your arms, your feet will lift lightly off floor, not by raw strength but by ...

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Supine Pigeon/Supta Kapotāsana yoga pose

Supine Pigeon/Supta Kapotāsana(Yoga pose) Lie on your back with your feet flat on the floor. Cross your left foot over your right quad. Lift your right leg off the floor. Grab onto the back of your right leg and gently pull it toward your chest. When you feel a comfortable stretch, hold there. Hold for at least 5 breaths and then repeat on the other side. Stretches the outer hip (abductor) muscles, including the gluteus medius.

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Cat Pose - This pose provides a gentle massage to the spine and belly organs.

Cat Pose: Step-by-Step Instructions Step 1 Start on your hands and knees in a "tabletop" position. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor. Center your head in a neutral position, eyes looking at the floor. Step 2 As you exhale, round your spine toward the ceiling, making sure to keep your shoulders and knees in position. Release your head toward the floor, but don't force your chin to your chest. Step 3 Inhale, coming back to neutral "tabletop" position on your hands and knees. Step 4 This pose is often paired with Cow Pose on the inhale for a gentle, flowing vinyasa.

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