It stretches the hamstrings and hips. Side Lunge (Skandasana) in Yoga Search

When you're looking for a great hip-opening pose, turn to the Side Lunge (Skandasana). This is a common yoga pose that stretches your hips and hamstrings and helps build your core strength. It's a relatively simple lunge, making it perfect for beginners and regular practice. This version of Skandasana was popularized by Shiva Rea in her trance-dance flow sequences. It is sometimes used as a transitional pose. Advanced students will also enjoy some challenging variations.

Step-by-Step Instructions

1. Begin in Wide-Legged Forward Bend (Prasarita Padottanasana).

2. Bend your left knee into a half-squat. Keep your right leg straight and flex your foot so that your toes leave the floor so you are resting on the right heel.

3.There are a lot of options for arm variations. Keep your hands on the floor if you need them for balance. Otherwise, try bending your elbows and bring your hands into anjali mudra (palms together) with the left elbow inside the left knee in a kind of half Garland Pose (Malasana).

4.Drop your hands to the floor for support and shift to the other side.

Modifications and variations

As with most poses, you can do this pose in different ways to meet your skill level.

Safety and Precautions

Avoid this pose if you have an injury to your hip, knee, or ankle. Discuss your plans with your doctor or physical therapist to find out what is appropriate. If you feel any sharp pain in this pose, gently come out of the pose.

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Yoga exercise for lower back pain. Knees to chest with slow rock pose

Yoga exercise for lower back pain. Knees to chest with slow rock pose The knee to chest pose is a classical yoga asana with therapeutic benefits for lower back pain. When coupled up with a slow rock either side to side or back and forth, it offers a gentle massage to the lower back that helps relieve pain. It also stabilizes and aligns the spine as your release the weight of your body to the ground. Furthermore, it massages the abdominal organs promoting digestion and detoxification – constipation can worsen lower back pain How it to do it Lie on your back with legs extended forward. Draw your knees towards your chest. Interlace your fingers and firmly rest them on your shins, to nudge the knees nearer to your chest. This allows your upper and middle back to ground down and for a deep stretch on the lower back. Hold for 5-10 breaths. Modifications For added comfort, you may place a thin blanket under your neck or ...

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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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Stretches the inner thighs, groins, and knees. Reclining Bound Angle Pose

A classic restorative posture, Supta Baddha Konasana or Reclining Bound Angle Pose can be modified for any level of hip and groin resistance. Reclining Bound Angle Pose: Step-by-Step Instructions Step 1 Perform Baddha Konasana. Exhale and lower your back torso toward the floor, first leaning on your hands. Once you are leaning back on your forearms, use your hands to spread the back of your pelvis and release your lower back and upper buttocks through your tailbone. Bring your torso all the way to the floor, supporting your head and neck on a blanket roll or bolster if needed. Step 2 With your hands grip your topmost thighs and rotate your inner thighs externally, pressing your outer thighs away from the sides of your torso. Next slide your hands along your outer thighs from the hips toward the knees and widen your outer knees away from your hips. Then slide your hands down along your inner thighs, from the knees to the groins. Imagine that your inner gr...

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