How to Do Floor Stretches in Hatha Yoga

Yoga floor stretches are easy to learn and to perform. All you need to do is learn some basic asanas. One of the most important elements of yoga is moving with the breath. It's also important to create a balanced sequence. For example, you should alternate forward bends with backbends, and twists to the left with twists to the right.

Difficulty: Easy

Instructions

1. Place your yoga mat on the floor. Sit down on the mat in Easy Pose. Easy Pose is similar to sitting Indian-style, except that instead of crossing the legs you place your feet on the floor, one in front of the other.

2. Breathe in deeply. As you breathe out, begin to lean your body forward. If you're stiff, support your body with your hands. Lean as far forward as you can comfortably and without strain. If you have the flexibility, allow your body to rest on the floor for at least thirty seconds.

3. Walk your body back up into Easy Pose with your hands. Lie down on your back. Bring your right knee into the chest and hold it with your left hand. Breathe in, then breathe out as you mindfully twist your body to the left, coming into Reclining Side Twist. Extend your right arm away from your body across the floor and look to the right if you can. Breathe. Repeat the posture on the other side.

4. Turn over onto your back. Bring your body up to rest on your elbows. Breathe. Remain here in Baby Cobra Pose for a few seconds. Then place your hands beside your chest on either side and come up into a full Cobra Pose. Hold this pose, breathing deeply, for at least sixty seconds. Release the posture.

5. Come up onto all fours. Breathing out, arch your back upward into Cat Pose. Breathe in and arch your back downward into Cow Pose. Repeat Cow and Cat Poses several times.

6. Sit back on the heels to come into Child Pose. Place your arms in front of you and relax completely. Allow your body to sink into the floor. This will enhance the stretch in the hip flexors and the lower back.

7. Bring your body up so that you are sitting on your knees. Begin to lean backward into Camel Pose, grabbing hold of your ankles one at a time. Lean backward gradually, giving your body time to adjust to the stretch. Look upward. Breathe. Hold this posture for thirty to sixty seconds, then release.

8. Sit down in Easy Pose again. Spread your legs outward coming into Wide Angle Pose. Breathe in, then out. Begin to lean your body forward between your legs, keeping the back straight but not stiff. Place your hands on the floor in front of you and use them to walk yourself very slowly forward. Only go as far forward as feels comfortable.

9. Lie down on your back. Bend your knees so that your shins are vertical. Clasp your hands together behind your back and begin to push your body upward with your feet and arms to come into Bridge Pose. Make sure that your body from the neck to the knees forms a straight line. Then gradually roll your body down out of the posture.

10. Sit up, and end your asana sequence in Easy Pose. Place the backs of your hands on your knees with the thumb and forefinger touching in Anjali Mudra. Sit for a few minutes in meditation before returning to your daily routine.

Tips & Warnings

• Get into Wide Angle Pose more easily by spreading your legs outward, then scooting your body forward with your hands.
• Wait at least two hours after eating before practicing yoga.
• Consult your doctor before beginning this or any exercise program.
• Do not attempt Camel Pose if you have problems with your knees.
• If you feel a tightness or restriction, come back out of the posture a little until you feel comfortable again.

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