Some yoga poses hit in just the right way. They open us up with a gentle force, exactly where we need it.
The poses I’m sharing today fall in that camp. They’re three of my favorites.
Of course, everyone’s body is different, but it’s pretty common to carry extra tightness in certain areas, like the hips and shoulders. Two of these stretches passively target those hotspots with a customizable intensity. The third is simultaneously relaxing and refreshing.
A lot of yoga poses require exertion and can be challenging to hold. But I’m focusing on poses that give us something tangible to feel in a less taxing way. These three poses can open our bodies, and as we meditatively tune into the potent stretches and sensations they provide, we become more grounded in the present moment. That’s big: The present moment is where we make our healthiest and best choices.
So, I hope you’ll try these out. If you would like some guided instruction, I’ll be working them into upcoming Mini-meditation Monday sessions and will teach them (and other delicious poses) in a free yoga class coming next month (link below).
I hope these poses help you feel open and refreshed.
Legs up the wall
This delightfully simple pose is exactly what it sounds like: You put your legs up the wall.
It’s a fan favorite because it’s a gentle inversion. In other words, it’s an accessible way to raise our legs over our heads, which obviously doesn’t happen often in normal daily activities, but it does a body good.
Without any real effort, this posture gets gravity working for us. Being upside down improves circulation of blood and lymphatic fluid, and has a relaxing effect. Some people say legs up the wall offers headache relief and help with insomnia. I haven’t seen data on that, but I definitely agree that it’s relaxing.
Here’s how to get in:
Lie on your back with your buttocks against (or a few inches from) the wall.
Keep your tailbone down and stretch legs up so they’re perpendicular with your body on the floor. Knees are relaxed.
Feel the stretch in the backs of your legs, breathe deeply, and hold for 2-5 minutes, possibly more.
To come out, move slowly and carefully into a seated position. Pause there to get your bearings.
Eye of the needle against the wall
This hip stretch also works into the legs and low back. It doesn’t need to be done at a wall, but I find the wall makes it fierier and more supportive.
When you enter the posture, find your comfortable edge — a place where you feel sensation, but not an over-stretch or pain.
Set a timer for 2-5 minutes per side and move your attention into the epicenter of the tension you feel. Allow that sensation to be there as you breathe deeply, letting the pose slowly open you up bit by bit.
Here’s how to get in:
Lie on your back and place your feet on the wall. Make a figure-four with your legs (place right ankle over left thigh). Move your hips closer to or further from the wall until you find your comfortable edge. (If you’re not using a wall, interlace your hands around your thigh and gently pull toward your chest).
Move slowly and carefully to change sides and release.
Starfish
This big chest stretch helps counteract our tendency to round forward, hunching over our screens and tech. Breathe deeply as you feel the lengthening in your pectoral area and shoulder girdle.
You might use a block or pillow under your head for more comfort and support.
Here’s how to get in:
Lie on your left side and stretch your left arm out behind you, at the 3 o’clock position. (If this is too intense, lower your arm toward your hips).
Stretch your legs out long.
If this feels OK, place your right foot on the mat (with your knee bent) behind the bottom leg.
Gently rotate your hips up toward the ceiling, opening more or less depending on your comfortable edge.
To add on, you might place your right hand behind your low back.
After 2-5 minutes, slowly switch sides by rolling onto your belly and over the other way.
To register for the free gentle yoga class with these poses and more, go here.