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Forward Bends and Seated Postures Forward Bends and Seated Postures Benefits: Stretch spine, shoulders, hips, hamstrings and groin. Stimulate liver and kidneys. Improve digestion. Relieve mild depression, anxiety, fatigue, headaches, menstrual discomfort. Therapeutic for high blood pressure, insomnia, sinusitis. Cautions: N ever force yourself into a forward bend. Inhale and create space between your belly button and your pubis, and on exhale – extend forward and lengthen the front body. You may look like you’re not bending at all, and that’s okay! Keep sitting bones on the floor evenly. Hero Pose Sun Salutation Standing Forward Bend Warrior II Expanded Leg Intense Stretch Staff Pose Back Head to Knee Pose Marichi Pose 1 Bound Angle Pose (or Cobbler’s Pose) Seated Forward Bend Pose Wide Angle Seated Forward Bend Pose Cow Face Pose Hero Pose Three Limbs Intense West Stretch Pose Heron Pose Monkey Pose One-Legged King Pigeon Pose (or Swan) Lotus Pose preparation Legs Up the Wall Pose Corpse Pose
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