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.

8927716E-D659-452D-BB0B-CA2A975C1A9F.jpeg

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. 

F8FD7893-DED6-4896-B55B-26718B58E607.jpeg

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.

DCEB619D-D270-4662-876E-10687DF51909.jpeg



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.

8D2FEF01-6101-43A8-B2CB-F99ACEB1682B.jpeg

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.

44868EBC-05AF-4216-BBAB-8579F7AB5595.jpg


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. 




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)
A1B5E756-0AE5-4400-A9D8-FD0F70C9C806.jpeg

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. 

4BC67B40-7586-47DB-9912-A36A26A66825.jpeg

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.

729D808E-8121-464E-A338-034688452209.jpeg

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. 

9845A722-41CF-4AB3-AE02-10198F702A89.jpeg

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.  

5BBDDB57-F361-4B92-B35D-F89965D90393.jpeg

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. 

BALASANA: CHILD'S POSE

Not everybody likes child’s pose. For many people, child's pose is a favorite. It's restorative, restful and cozy, and it can relieve pain and anxiety within the space of a few breaths. But it isn't that way for everybody.

As a yoga teacher, I have seen many students struggle to get comfortable in child's pose. Most people see child's pose as an easy pose that anybody can do even if it's their first time on the mat, but the reality is that some bodies just don't like the traditional shape of child's pose. Some bodies just don't want to bend that way, and that is perfectly okay! 

We shouldn't have to modify our bodies in order to fit the shape of our yoga practice, but rather our yoga practice should be modified to fit the shape of our bodies. There is nothing wrong with you if you don't like child's pose! But because this pose comes with so many benefits, let's explore some ways to make this pose more accessible.

Named balasana in sanskrit, child's pose comes with many benefits, including:

  • calming and grounding the mind and body
  • soothing headaches
  • opening the hips
  • stretching the spine
  • relieving lower back pain
  • stretching the shoulders
  • massaging the internal organs
  • soothing menstrual cramps

You can still get all of these amazing benefits with the modified variations of child's pose below. 

75EE4FC7-A0EF-490A-B7CD-0EF4CA364B9D.jpeg

TRADITIONAL CHILD’S POSE

Come down onto your hands and knees. Bring the big toes to touch. Knees can be together or apart, depending on your comfort. Taking the knees wide does give more space for the belly to expand with breath.

Walk the hands forward, reaching the arms straight out in front of you and draping your upper body over your thighs. Let your forehead find the floor. Take a big breath in and exhale, completely relax your entire body. Stay here for ten deep breaths or up to three minutes. Supported variations can be held longer. 

E55BA1BA-4C27-4AEA-A1A6-42E8D71C077B.jpeg
4BEC09F2-F9E3-4B92-B766-2B17C9A427D5.jpeg

CHILD'S POSE WITH PROPS

Start by coming down onto your knees. If you'd like, you can also place a folded blanket or cushion under your knees and under your hips for extra padding. Take your knees wide. Big toes touch. Bring the bolster between your knees so you can drape your entire torso over the top. These props help to correct the most common problem I see in child’s pose: booty floating way up in the air. Once you’re settled in, turn your head to one side. You can rest here for up to ten minutes. Just make sure that you turn your head to the opposite side halfway through so your neck doesn't become stiff.

60B3E333-162E-4A70-8D11-761656CE0BCD.jpeg

CHILD'S POSE WITH EXTENDED LEGS

For this variation, you will need a bolster and a yoga block. Lie down on your belly on top of the bolster. Stretch your legs out behind you, and rest your forehead on the yoga block. The arms can be bent with elbows under shoulders or the arms can be extended. This option is great for people with knee pain or neck pain, and it still gives you all the benefits of traditional child's pose. You may rest here for as long as you'd like.

2D29CCBF-1512-4829-A325-4150A491C0B1.jpeg

CHILD'S POSE IN A CHAIR

If getting down to the floor is a no-go for you, you'll love this third modification! This option uses two chairs facing each other, a yoga bolster and a yoga block. Sometimes we just have to get a bit creative!

To come into the pose, be seated in a chair with the feet flat on the floor. If they don't reach, use blocks or books to bring the floor to you. Set your block on the chair in front of you and place one end of the bolster on top of the block and the other end between your knees. Make sure it's secure and then drape your upper body over the bolster. You can rest here for up to ten minutes. But again, make sure you turn your head the opposite direction halfway through so your neck doesn't become stiff. 

I hope this pose helps you feel relaxed and supported. You deserve it!

If you'd like to see how to set up and execute these poses, play the video below.

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!

PASCHIMOTTANASANA: SEATED FORWARD BEND

Contrary to popular belief, Paschimottanasana (seated forward bend) is not about touching your toes or being able to tap your knees with your nose. It's actually about creating length, as much length as you possibly can, in your spine and in your hamstrings.

Paschimottanasana comes with so many benefits, including:

  • massaging the internal organs and improving digestion
  • relieving lower back pain
  • soothing the nervous system
  • stretching the hamstrings and spine

There are so many different ways to modify this pose, so you're sure to find a variation that feels good for your body.

CE0B29CC-05FF-432C-B160-4B6D08BCD269.jpeg

TRADITIONAL PASCHIMOTTANASANA

With legs stretched out in front of you and feet flexed, first sit up nice and tall, reaching through the entire spine. Draw the lower belly in as you tilt the pelvis forward to create length in the back legs. Slowly walk your hands forward, keeping your back flat as you fold over your legs and reach for the feet with your hands. Do not compromise the straightness of your spine in order to come closer to your legs. Doing so may strain the lower back, which can be very sensitive. As long as you continue to practice, the flexibility will come.

Practice this pose for ten breaths or longer if part of a yin or restorative practice.

Alignment tips:

  • Engage the lower belly and lengthen your tailbone to protect your lower back.
  • Keep the spine tall and the shoulders relaxed.
  • Be mindful of your neck - it is an extension of your spine

Avoid this pose if you have herniated spinal discs or other back injury, or diarrhea.

A8A6523B-8AA0-43CC-A7D1-F37D24866921.jpeg
06CFD499-B143-485C-9A84-D54C60132C13.jpeg
1682E0FE-9C36-4B96-894C-AC101DDBF013.jpeg

SEATED VARIATIONS

1. Adding a folded blanket or a yoga block under your hips will help to facilitate the pelvic tilt that is required to fold forward in this pose. This creates extra length in the hamstrings, and you might find that even a prop at a low height makes a big difference. 

2. If you have tight hamstrings, try adding a rolled up towel, blanket or a yoga bolster under your knees. This allows you to relax into the pose while keeping the knees bent.

3. Lassoing a yoga strap around your feet can help you to work on deepening your flexibility while still honoring your body. Remember to keep your spine tall and the shoulders relaxed. If you start to feel like you're clenching your jaw or restricting your breath, you've gone too far into the pose and should back up to the point where you feel sensation but are still comfortable enough to breathe.

19171D52-66BD-4633-BA30-9830ACBDEBE1.jpeg
53CBC3FA-5E25-4A2B-BC8F-B4F569326E15.jpeg

RESTORATIVE VARIATIONS

When practicing this pose as a part of a bedtime or restorative practice, it's important that we are able to rest the head to fully immerse ourselves in the pose and soothe the nervous system. Using props is the best way to achieve this goal. Remember that you can always combine modification ideas to achieve the ideal support for your body.

A9ADBF46-5C34-45DF-A9C2-2B4503E059D7.jpeg

CHAIR YOGA VARIATION

To practice this variation, sit at the edge of a chair with the legs extended in front of you. The feet should be flexed, toes pointed toward the ceiling. You can rest your hands on your thighs or on two blocks. Sit up tall, lengthen the crown of your head away from your tail bone. Tilt your pelvis forward and pull the low belly in to protect your lower back and create additional length in your hamstrings. Keep your neck neutral. Shoulders away from your ears. Hold for ten deep breaths.

52420981-6E82-4703-87CB-F87056400884.jpeg

SUPINE VARIATION

For this variation, you will need a yoga strap. To come into this pose, lie flat on your back with your strap at the ready. Bend your knees into your chest and lasso both feet with your strap. Begin to extend your legs and reach the heels toward the sky. Make sure that your strap is long enough so that when you extend your legs, you can still keep your shoulder blades and elbows glued to the mat. This will prevent you from straining your neck. If there is a bend in your knees here, that's okay! 

Take ten deep breaths here and then release the hold. 

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!