1) Modified Supine Twist:
This pose can be helpful for relieving constipation.
- Lying on back with legs straight, allow arms to rest in a
T shape around shoulder height.
- On an exhalation, walk the legs together, five to six little steps
to left side, only as far as comfortable, making sure there is no
aggravation in the back.
- Hold for eight to twelve breaths.
- Walk legs to center on an inhalation.
- Repeat on right side.
2) Modified Leg Extension:
This pose is great for easing knee pain, addressing the
hips, lower back and for improving circulation.
- Lying on back, bend your left knee and place your left foot flat
on floor; bring the right knee into chest with arms at the sides,
or by gently holding the bent knee into the chest.
- On an inhalation, gently extend the right leg/foot up toward
the ceiling, only as far as comfortable.
- Hold for one to two breaths, as you point and flex the foot
and rotate the ankle.
- On an exhalation, gently bend the right knee back into chest.
- Repeat three to four times on the right leg, then change legs
and repeat on left side.
3) Knees to Chest:
This pose helps to alleviate lower back pain,
tightness, or achiness. It also helps reduce abdominal
pain or cramping. It requires no preparation.
- Lying on the back, bring the knees into the chest; with palms
resting on knees, allow shoulders to relax.
- On an exhalation, gently bring knees comfortably towards the
chest while keeping shoulders and arms soft and relaxed (do
not pull knees into chest).
- On an inhalation, gently move knees away from chest until
arms are straight (to ensure knees do not go past the alignment
of the hips, straining the low back).
- Repeat four to six times.
Kate Holcombe is a yoga teacher, founder, and executive director of Healing Yoga
Foundation (HYF) in San Francisco. She also teaches at Commonweal and is a speaker
at Symposium on Yoga Therapy and Research in June, 2014. Healingyoga.org
Ashika Gogna is wearing clothing by Be Up. Beup.com
HEALING WITH YOGA
Three Poses That Integrate the Therapeutic
Benefits of Yoga into Everyday Life.
BY KATE HOLCOMBE
PHOTO BY ROBERT STURMAN