DAY 24. Best stretches cont.

Posture 5: Lying eagle posture 

A simpler version of standing eagle. Lying eagle pose allows us to deeply stretch the shoulders and hips while working core. Opens rear deltoids and rhomboids on the back of the shoulders, too. It also strengthens adductors and opens abductors. You may also receive some hip alignment during this posture. It is recommended to follow this posture with a front body opener such as Bridge pose.

  1. Laying on your back, inhale and bring the knees to the chest.
  2. With knees bent, cross the left leg over the other leg and hold.
  3. Your left foot goes under your right ankle in a twist.
  4. Lift your arms at shoulder level, perpendicular to the mat.
  5. Bend your elbows and place your left elbow inside the right elbow crossing.
  6. Grasp your left hand with the right hand.

Modifications:
You can rest your feet on the floor and cross arms at elbow, point fingers to above head. Arms can be crossed with a hand on the opposite shoulder. 
 
Contraindications:
To avoid lower back strain, move the knees forward towards chest until your lower back is on the floor.
take-care-your-body-day-24
take-care-your-body-day-24
Did you know you can do this pose while sitting in a chair too? It makes it a great stretch for when you're at a desk all day.

BASIC INSTRUCTIONS HERE:

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

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


(you will need to be logged into backhealer.com to access)
 
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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