DAY 21. Best stretches cont.

Posture 2: Lizard stretch

Lizard Pose is an excellent stretching posture for the hip flexors, hamstrings and quadriceps. Improves hip flexibility and strengthens the leg muscles.

  1. Start in Downward-Facing Dog. Inhale.
  2. Exhale as you step your right foot to the outside of your right hand. Make sure your foot comes all the way to the front of your mat so your toes are in line with your fingers. Your right knee should be bent at a 90-degree angle and stacked above the ankle. Your toes should point out about 45 degrees.
  3. Lower your other leg so the left knee is on the floor.
  4. Keep your head in a neutral, relaxed position.
  5. Stay for 5 deep, full breaths.
  6. When you're ready to release from the pose, exhale deeply and straighten your arms so your wrists are under your shoulders.
  7. Inhale and step back to Downward Dog.
  8. Stay in your starting pose for several breaths.
  9. Repeat the steps starting with your left leg forward to ensure the pose is performed equally on both sides.

Modifications:

If you don't have much flexibility or range of motion in your hips try using props for support. Use a block under your forearms for comfort. If your back knee feels uncomfortable, add a rolled-up towel or mat underneath it.

Contraindications:

If you have injuries, or those recovering from surgery may want to avoid Lizard pose if you have instability or weakness in your shoulders, forearms, wrists, or hands.

take-care-your-body-day-21
 

BASIC INSTRUCTIONS HERE:

http://backhealer.com//articles/top-5-moves-relieve-back-pain

CONTINUE WITH BASIC INSTRUCTION HERE:
https://backhealer.com/categories/beginner


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LISTEN to your body.
Go slow
Learn the breathing.
Practice daily even if for a short time.
Concentrate on the myofascial release parts of the class if you are in pain.
 
 
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