Yoga Cures: Simple Routines to Conquer Over 50 Common Ailments and Live Pain-Free (19 page)

Split (with block)

Grab a block. From your low lunge, lower your back knee down to the ground. Flex your front foot and slide your heel out in front of you. Place the block under your right thigh to stabilize your body, if needed. Walk your fingertips back so your shoulders are above your hips. Lift your chest up. Stay here for ten long, deep breaths.

Gently bring yourself out of the split by sitting to the side and making your way back to down dog. Walk your feet up to your hands, roll your torso up to standing and repeat the whole routine up to this point on the other side.

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Pigeon Pose

Come into a low lunge with your right leg forward. Gently lower your right leg, still bent at the knee, so that it’s resting in front of you in a reverse V. Your right knee will lie on the ground by your right hand and your right foot will lie by your left hand. Rest your hips on the ground or on a blanket or pillow. Sit up as tall as you can in this position. Your hips and shoulders should be working toward facing the front. Stay here for ten long, deep breaths.

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Pigeon Thigh Stretch

If it feels good in your pigeon, bend your back knee and grab hold of the inside of that ankle with your left hand.

Gently pull your foot toward your thigh. If there is any pain in the knees, let go, back out of this slowly, and relax.

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Full Pigeon

If it feels good and there is room to go further, slide your foot into the crook of your elbow and link hands. Stay here for five long, deep breaths. Do the entire routine on the other side.

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Bridge

Lie down on your back. Bend your knees, grab hold of your ankles, and place your feet on the ground right next to your hips so your knees point straight up. Press your arms into the ground alongside your body and lift your hips straight up. Lift your chest up and slightly behind you. Lengthen your knees in front of you, out from your hips. Try to avoid letting them open out to the sides. Stay here for five long, deep breaths.

Bridge with Block

For a more restful option place a block under your lower back and stay there for ten long, deep breaths. Favor your exhales slightly more than your inhales to open the back with ease.

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Wheel

Bend your elbows and place the palms of your hands on the ground around your ears. Bring your elbows in so they aren’t splaying out to the sides. Lift up in your chest, and begin to straighten your arms. As you straighten your arms keep lifting up through your upper back. Your lower back will arch but keep the focus on your upper back so you don’t crunch the lower spine. Press down evenly through both feet and imagine reaching out through your knees.

Stay here for five long, deep breaths. To come down, gently tuck your chin into your chest, bend your elbows, and lower down slowly.

Bulging Belly

Whether it’s from overeating or drinking too much, or if the tummy is just a problem area for you,

some simple yoga moves can help strengthen your core, flatten your belly, and leave you feeling strong

and confident. I’m sure you won’t be surprised when I say that the best way to accomplish this is to

practice regularly. These poses are a great start, but do them every day to strengthen your core from the

inside out. We also know that yoga’s effect on the mind/body connection helps us to make better food

choices, so keeping up a regular practice will put you in the mood to eat healthy and drink less, and as

a result also shrink the bulge.

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