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Vinyasa Yoga
Hip Circles with Lateral Stretches
This Vinyasa Yoga cards includes lateral stretches, hamstring
openers and hip openers. There is also a way to stretch the knee and
lower leg laterally. This means it rotates outward in the stretch.
This may lead to ligament instability in the knee if proper knee
strengthening exercises are not practiced regularly.
The first Vinyasa yoga Pose shows an unusual pose. The ankle is
placed over the right thigh. If this is too hard to achieve try this
posture with the bend left leg simply on the mat.
The right arm comes under the right bent leg and grabs the inside of
the right big toe. The lower right leg is then twisted externally.
(probably not the healthiest thing to do on the internal ligaments.)
The left arm is stretched up in an opposing direction.
Hold for as many breaths as you like then flow on an exhalation into
the side stretch.
The right leg is extended out and the opposite arm grabs the big
toes or foot. (If you can't do this just stretch the left arm up.
Its a really good stretch with the left arm up.)
On an exhalation twist down and lean forward. Point the toes this is
an ideal time to stretch the anterior ankle.
Lean to the left a little and carefully swing the right leg back.
Relax for a moment then raise up into Kapotasana the Pigeon pose.
Use the fingers for a little support. It exercises the finger
strength also.
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Printable
Vinyasa Yoga Cards. Click on any of the images to get to the printable
page.
Printable Yoga Card
Perform this sequence in the same order on the opposite side. This
sequence can also be performed in a reverse order. |
