MRIGASANA: DEER POSE

This pose is a twist and forward fold at the same time! I love doing this one during restorative practices and at bedtime.

BENEFITS OF DEER POSE:

  • stretches the hips, quads and spine to relieve tension

  • soothing for mind and body

  • promotes spinal health

  • stimulates digestion

YOU CAN FIND THIS POSE IN THESE YOGA CLASSES.

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TRADITIONAL VARIATION

Sit with the legs extended in front of you. Bend the right knee and internally rotate your right hip so that the heel of your right foot comes up next to your right hip. This might feel like an intense quad stretch, but it will lessen as we fully enter this pose. Next you'll bend your left knee and bring the sole of your left foot to the top of your right knee. Open the left hip. Sit up tall, lengthen the crown of your head away from your tailbone. Begin to walk your hands over to the left side. You may notice that your right hip lifts off of the floor, and this is a good thing. Allow your pelvis to move freely. When you're ready, come down onto the elbows, stacking the forearms, one on top of the other. Then rest the forehead on the forearms. If this feels too intense or your forehead doesn't reach, try one of the modifications on the following page. Hold this pose for ten deep breaths. Be sure to practice on both sides. 

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VARIATION: FEET STACKED

If you're still feeling a significant quad stretch, try bringing the knees closer together and stacking the feet. Bring the ankle of the top foot to the arch of the bottom foot. This should help lessen the intensity so that you can fully relax.

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ADDING PROPS: BLANKET BETWEEN KNEES

Adding a blanket between your knees pads the joints and will also lessen the intensity of the quad stretch. If you're feeling any strain in your top hip or low back, this modification should help with that, too.

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ADDING PROPS: BOLSTER UNDER UPPER BODY

Resting the upper body on a bolster lessens the intensity of the stretch and allows you to rest your head so that you can completely relax into this pose. Feel free to adjust the height of the bolster to find what feels best. This restorative variation can be held for up to five minutes on each side.

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ALTERNATE POSE: PIGEON POSE

If twisting is not possible for you, you can get the same hip stretch with your preferred variation of pigeon pose.



HOW DID IT GO?

If you tried any of these variations, I'd love to know how it went for you! Tag me on Instagram and use the hashtag #spoonieyogatribe in your photos for a chance to be featured on my page! Or post a photo in our private Facebook group to show off your progress! As a part of your membership, you can get personalized feedback on your poses. 




UPAVISTHA KONASANA: SEATED WIDE LEGGED FORWARD BEND

This pose gives such a juicy stretch. It can be practiced anytime of day, but I really like this one for relieving tension and circulating energy at bedtime.

BENEFITS OF UPAVISTHA KONASANA:

  • stretches the inner thighs/groin

  • stretches the hamstrings

  • relieves mental stress

  • soothes the nervous system

  • promotes digestive health

  • circulates energy to the hips/pelvis and low back

  • benefits svadhisthana chakra

YOU CAN ALSO FIND THIS POSE IN THESE YOGA CLASSES.

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TRADITIONAL VARIATION:

Be seated on your mat with the legs outstretched in front of you. If this is your first time trying this pose, I’d recommend starting by taking the feet about as wide as the width of your yoga mat. The further apart your feet are, the more intense the stretch will be. Flex evenly through the feet so all ten toes are pointing up toward the ceiling. Sit up tall, lengthening the tailbone away from the crown of the head. If you’re already feeling a good stretch, you can stay right here, or you can begin to walk the hands forward. Be sure that as you fold, your spine stays tall. Gently tuck the chin to create length in the back of the neck. Hold for 10 deep breaths or longer, depending on your comfort.

KEY POINTS TO REMEMBER:

  • the wider you take your feet, the more intense the stretch

  • flex the feet

  • keep the spine tall

  • tuck the chin

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ADDING PROPS: CUSHION UNDER HIPS

It’s common to experience lower back tension in forward folds. Adding a folded blanket under your hips will help to keep the low back comfortable, and you may find that it allows you to fold more deeply. Make sure that you sit at the edge of the blanket so that only your sit bones are on top of it.

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ADDING PROPS: BLOCKS OR WASHCLOTHS UNDER KNEES

Adding yoga blocks or rolled up washcloths under the knees is a good idea if you have tight hamstrings. If you’re on the opposite end of the spectrum and are hypermobile, this is a great option too.

ADDING PROPS: BLOCK, BOLSTER OR CHAIR UNDER FOREHEAD

For a more restorative experience, you can add a prop under your forehead so that you can fold forward and rest deeply. This is very soothing for the nervous system and the third eye chakra.

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SUPINE VARIATION

If being upright isn’t an option for you, try doing this pose supine at the wall. This option may give you a more intense stretch since you’ll have gravity pulling on you.

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CHAIR VARIATION

If getting down to the floor isn’t possible, you can experience the inner thigh stretch of upavistha konasana seated in a chair. To start, sit at the edge of the chair with the feet flat on the floor. Take the knees wide. Bring the elbows to your inner thighs and press the palms together at heart center. This will create gentle pressure that will deepen the inner thigh stretch. Hold for ten deep breaths.

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ALTERNATE POSE: BADDHA KONASANA

This pose offers similar benefits as Upavistha Konasana but without the hamstring stretch. You can choose to do this one upright (image above) or opt for the supine variation.


HOW DID IT GO?

If you tried any of these variations, I'd love to know how it went for you! Tag me on Instagram and use the hashtag #spoonieyogatribe in your photos for a chance to be featured on my page! Or post a photo in our private Facebook group to show off your progress! As a part of your membership, you can get personalized feedback on your poses. 

SUPTA BADDHA KONASANA: RECLINING BOUND ANGLE POSE

I've had students tell me that they've fallen asleep in this pose and woken up feeling amazing! When supported with props, this pose can be safely held for long periods of time. Feel free to combine all of these modification ideas for total support and relaxation.

BENEFITS OF RECLINING BOUND ANGLE POSE:

  • stretches the inner thighs

  • relieves menstrual discomfort

  • balances heart rate and blood pressure

  • relieves fatigue

  • calms the nervous system

  • recirculates energy to the hips, groin and lower back

YOU CAN ALSO FIND THIS POSE IN THESE YOGA CLASSES.

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TRADITIONAL VARIATION

Lie on your back with your knees bent. Bring the soles of the feet together and let your knees fall open to the sides. Lengthen your tailbone away from the crown of your head, tucking the tailbone slightly to relieve any lower back tension. The arms can rest alongside the body with the palms facing up, or you can rest the hands on top of your lower belly.

Hold this pose for 10 deep breaths or up to 20 minutes when you practice with props. To come out of the pose, bring your knees together, roll yourself over to the side and slowly press yourself up to sit.

ADDING PROPS: FOLDED BLANKETS OR YOGA BLOCKS UNDER KNEES

Adding a blanket or block under each knee will lessen the inner thigh stretch, making this pose more comfortable so that you can hold it for longer periods of time.

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ADDING PROPS: YOGA STRAP

Create a loop with a strap and slide it up around your waist. Lie on your back and come into this pose as you normally would. With the strap around your waist, secure the other end of the same loop around your feet. This allows you to hold this shape without any effort, and it releases the lower back.

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ADDING PROPS: BOLSTER

Reclining back on a bolster lessens the intensity of the inner thigh stretch and also gently opens the chest. Be sure to tuck the tailbone under to keep the lower back long. If you'd like, you could add folded blankets or pillows under each of your arms for 
additional support.

HOW DID IT GO?

If you tried any of these variations, I'd love to know how it went for you! Tag me on Instagram and use the hashtag #spoonieyogatribe in your photos for a chance to be featured on my page! Or post a photo in our private Facebook group to show off your progress! As a part of your membership, you can get personalized feedback on your poses. 

SAVASANA: CORPSE POSE

It may appear that you're just lying there, but savasana is arguably the MOST important yoga posture of all. Savasana is typically done at the end of our yoga practices, and this is because savasana allows the mind and body to integrate all of the work you did throughout your practice. Yoga builds and circulates prana (life-force energy) and when you rest in savasana, you allow this prana to permeate your entbody.

Benefits of Savasana:

  • grounding
  • relaxing and calming
  • soothes the nervous system
  • relieves fatigue
  • promotes integration of body, mind and spirit
  • promotes good posture
  • benefits Sahasrara chakra (crown chakra)
  • meditative pose
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TRADITIONAL VARIATION

Lie on your back. Make sure that the shoulders are in line with your hips. The feet are at least hip distance apart (or wider) with the feet relaxed and flopping open to the sides. Scoop the shoulder blades back so that they're away from your ears and pressing evenly into the mat. The arms are resting alongside your body with the palms facing up. This is a position of deep surrender and rest. Tuck the chin slightly to create length in the back of your neck. The eyes can be open or closed. Hold this pose for up to twenty minutes or even longer, depending on your practice.

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ADDING PROPS: Bolster under knees + Pillow under the head

This pose can be uncomfortable for people with lower back pain. Adding a bolster or a pillow under the knees can help to alleviate this discomfort. You can also add a pillow or yoga block underneath the head to help create length in the back of your neck.

If lying flat doesn’t feel good at all, you can elevate the upper body using a bolster propped on top of a yoga block.


ALTERNATE POSE: Constructive Rest Pose

If adding a bolster doesn't alleviate your lower back discomfort, you can practice constructive rest pose instead. To come into constructive rest pose, lie flat on your back. Bend the knees and place the feet flat on the floor. Take the feet slightly wider than hip distance apart and let the knees fall in toward one another. The arms are extended alongside your body with the palms facing up. Hold this variation for as long as you like.


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ALTERNATE POSE: Side-Lying Pose

As the name suggests, for this pose, you'll lie on your side with the knees slightly bent to create length in the lower back. You can bring a pillow between your knees and a pillow under your head to keep your spine and hips in alignment. I also like to bring a bolster behind my back in this pose to feel extra safe and supported. You can also bring a pillow in front of your body and rest your top arm on it. 

ALTERNATE POSE: Seated in Chair

If lying down still doesn’t feel good, you can be seated in a chair with feet flat on the floor and the ankles directly below the knees. Rest the palms face-up on your thighs to create the same feeling of surrender.

HOW DID IT GO?

If you tried any of these variations, I'd love to know how it went for you! Tag me on Instagram and use the hashtag #spoonieyogatribe in your photos for a chance to be featured on my page! Or post a photo in our private Facebook group to show off your progress! As a part of your membership, you can get personalized feedback on your poses. 

VIPARITA KARANI: LEGS UP THE WALL POSE

This pose can be practiced at anytime of day. Because it is so grounding and restorative, it's especially good for those times when you're feeling "tired but wired." But it has many other benefits too:

  • calms an anxious mind
  • revives tired muscles
  • replenishes energy stores
  • balances blood pressure
  • soothes headaches
  • alleviates PMS symptoms
  • relieves insomnia
  • soothes the nervous system
  • can benefit patients with POTS (just make sure to exit slowly)
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TRADITIONAL VARIATION:

Be seated next to a wall with your left hip pressing into the wall. Begin to roll yourself onto your back and simultaneously swing your legs up the wall. You might need to do this quickly so you can get some momentum going. Once you've got your legs up the wall, make any adjustments so that your spine is straight and your hips are squared. The closer your hips are to the wall, the more stretch you will feel in the hamstrings. This pose is usually held for at least five minutes and up to thirty minutes. If it's your first time trying this pose, I would recommend starting with just ten deep breaths and increasing your duration slowly. This pose trains the circulatory system to balance blood pressure and blood circulation, so your body may need some time to get used to this. To come out of this pose, bend your knees into your chest and roll yourself over to the side. Press yourself up to sit very slowly. 

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VARIATION: FOLDED BLANKET OR BOLSTER UNDER SACRUM

Adding a folded blanket under your sacrum may lessen the intensity of the hamstring stretch and magnifies the pose's benefits by making it more of an inversion (head below the heart). You can add the blanket after you've gotten into position, or you can start sitting on top of it before you roll onto your back, whichever feels easier to you.

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VARIATION: KNEES BENT, FEET FLAT AGAINST THE WALL

Bending the knees and placing your feet flat against the wall will help if your hamstrings are tight. It also puts gentle pressure on your lower belly, massaging the internal organs. 

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VARIATION: YOGA STRAP AROUND THE THIGHS

Securing a yoga strap around the thighs eliminates any muscle engagement in this pose. With the strap, your muscles don't need to work to keep your legs together, so you can completely release into the pose.  

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VARIATION: LEGS ON CHAIR

You can use a chair instead of a wall for this pose. This completely eliminates the hamstring stretch and allows the legs to completely relax and surrender to gravity. 

HOW DID IT GO?

If you tried any of these variations, I'd love to know how it went for you! Tag me on Instagram and use the hashtag #spoonieyogatribe in your photos for a chance to be featured on my page! Or post a photo in our private Facebook group to show off your progress! As a part of your membership, you can get personalized feedback on your poses.