“Carve the Pow-Pow” Restorative Poses

My hubby is off on his “Man Ski Trip” this weekend so in honor of him I’m going to go through a couple of “feel better so you can get up in the morning” poses. I’m sure I’m supposed to note somewhere on here that you should check with your doctor before doing anything… so yep… do that.

Ok, so because I’m thinking of my burly man, I’ll be grooving the modifications (he’s not exactly Gumby, but getting there).

First, relax. Take a minute to do some deep inhales and exhales. Get the mighty pow-pow (or whatever has your mind in a bundle) out of your head and just breathe. Where are you tight? What’s going to hurt in the morning? Just breathe some air in there!

Cat and Cow warm-up: I love these to start. Starting from a tabletop (shoulders above wrists, hips stacked on knees) – on your inhale, drop your belly towards the ground, eyes gaze up, shoulders pull back and down (Cow). On your exhale, push your spine up the sky, pushing out of your shoulders and hips (Cat). Do about 5 of each… slowly… These are great for loosening up the spine and opening up your shoulders/chest.

Downdog: Come back to a neutral tabletop, curl your toes under and life your hips to the sky. Peddle your feet out; shake your hips side to side (feet are hip distance apart). Push down onto your hands (which are shoulder width apart). Now, pull your shoulders back and down. If your hammies are tight, take a little knee bend. If you want to open them more, after you bend your knees, kick your tailbone to the ceiling and straighten your legs. BREATHE!

Ragdoll: From downdog slowly walk your feet forward and let your body hang heavy. Hands grab opposite elbows. Sway slide to side – open your spine! Stay here for several breathes. Again, no rushing this buddy, just breathe and move so it feels good.

When you’re ready, slowly go back down to downdog – peddle it out again. Now lift your right leg high, move the hip around a little – breathe – step right foot forward into a low lunge.

Low Lunge (instead of Crescent Lunge): Drop your left knee to the ground and rise up. Put your hands on your right thigh and gently shift your weight forward so you are stretching out your hip flexors and glutes. Hold and breathe. Now reach your arms to the sky and take a baby back bend. BE GENTLE! Come back to center slowly. You can do an easy-twist here if you want to: reach your left hand out in front of you and your right arm back behind you. Keep and nice tall back and breathe. This will rinse out those inner organs (aka flush out the beer toxins from last night). Slowly come back to center, place your hands on the ground and go to downdog. Peddle out your feet and do the same sequence on the left side.

Modified Half Pigeon: Lay back on the ground with your knees bent to the sky, feet on the ground. Take your right ankle and place it on your left knee (right knee bowing to the right). Now gently grab behind your left thigh and slowly pull back. Hip flexor, glutes and hammies should be feeling this one. Hold here for several breathes and then do the left side.

Supine Twist: I’m assuming the glutes and core are a little sore, time to work those out. Laying on your back with your legs out in front of you, life your right knee and pull it into your armpit. Again, hold it here and breathe. When you’re ready to move on, bring your right arm out to the side, look at it, now use your left hand to gently pull your right knee across your body. Make sure to keep both shoulders are the ground. Hold here for several breathes. Now do the left side.

Good job all – this isn’t a very long sequence but it should help loosen anything up for the morning. Some other postures that would also be great: Prasarita, Supta Baddha Konasana and Warrior 2 .

Have fun  -B

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February 22, 2010. Tags: , , , , . Sequence. Leave a comment.