Instructions: Sitting on the floor, on your knees, take one leg and bend it up like you are sitting "Indian Style". Let the opposite leg stretch back keeping the knee down. Posture is key so keep your spine aligned, your chest lifted and breath DEEP. Hold for 15-30 seconds and alternate legs.
Who Would Benefit?:Anyone suffering from low back, glute, hip and leg pain, especially those with Sciatica. This pose not only stretches the Piriformis (which can impinge the sciatic nerve, cause sacro-iliac pain and aches and pains in the hamstrings), but also stretches the Psoas (a muscle that flexes the hip, connecting from the anterior side of the spine to the posterior side of the pelvis). We often think when we are sitting, we are at rest but there are still muscles at work keeping us stable including the Piriformis and Psoas. In fact, the Psoas is usually more hyper tense in those who sit a great deal and, as many of my clients have heard me say, Piriformis is testy! If you look at it the wrong way it gets tight!
When to do this stretch: Incorporate this in your daily stretch routine at least twice daily (once in the morning, once in the evening) and more often during extended times of sitting at home, in an office at your desk or long car rides. Your stretching two muscles at once so you can afford to do this stretch more often;)
Precautions: Only get on the floor if you know you can get back up. Stretch only as much as is comfortable for your body. And always consult a yoga instructor or massage therapist if you have any questions about your form.
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