Namaste Yogis
Today’s gem is technically a very easy version of Reclining Hand to Toe Pose, (Supta Padangusthasana). We often include this simple pose in our classes at the Gold Coast Australian School of Meditation and Yoga.( http://asm.org.au) It is invaluable as a counter pose to backward bending poses like the Bridge Pose or Cobra Pose as it stretches tightness out of the lower back and lengthens the whole spine. It’s great to do at the end of a class before resting and it also feels good before getting back up again.
If you’re one of the great majority of people who suffer from back pain sometime or other in their life then include this little pose regularly in your exercise routine. Having good abdominal support is also important to prevent, manage and cure back pain and this pose can also be used as an abdominal strengthening pose simply by keeping your arms up off the floor, straight beside of the body and not holding onto the leg. Just make sure to keep the abdominal muscles drawing back towards the floor throughout all phases of the pose.
Reclining Knee to Chin Pose
This pose is often performed as a sequence coordinating the movements slowly with the breath although if you prefer you can hold each phase of the pose for 3 or more breaths.
- Lie on your back with your legs extended and tune in to your Complete Yoga Breath. (If your lower back is troubling you start with both knees bent, feet flat on the floor)
- Inhale and raise your right knee to your chest and take hold of your shin.
- Exhale and raise your chin or nose to your knee.
- Inhale lower your head
- Exhale lower your leg
- Repeat with the left leg and then with both legs.
Do this sequence 3 or 4 times.
Once you are familiar in the pose you can start refining it by keeping both thighs tucked into the hip sockets and extending out through the lower leg into the heel.
