Thursday, May 16, 2013 • Helena, MT 59601
Legs Up Pose (Supta Dandasana) stretches the back of the legs while the wall and floor support the body. First, lay supine (on your back) and secure a neutral spinal position by placing 4 fingers underneath the small of the back while the sacrum is supported by the floor. Next, place legs up the wall and lengthen the legs until there is no bend at the knees while keeping the sacrum grounded. Finally, scoot closer to the wall while keeping a neutral spine and long legs. This pose is restful and reinvigorates the feet and legs. Move into Supported Upright Sitting by side laying, pushing up to sitting and placing your back against the wall while lengthening the legs. This pose tones the abdominal walls while stretching the back of the legs. Now, try Upright Sitting Pose (Dandasana) by moving away from the wall and keep a neutral spinal position. Gently squeeze the rhomboids [muscles connecting the scapula (shoulder blades) and spine]. Lengthen through the neck, aligning ears over the shoulders – leading with the heart not the head. If you don’t feel a stretch to the legs begin hinging at the hips while lengthening (not rounding) the spine into Sitting Forward Hinge (Pascimottanasana). Sitting with legs elongated improves circulation, back strength, abdominal lift and leg flexibility. Once the hamstring muscles stretch and release the back can lengthen and elongate. In the final pose the back strengthens, while the abdominal muscles lift and the hamstrings (back of the legs) stretch. The meridians in the body relax and release, so a foot issue doesn’t become a neck and shoulder problem or vise-versa.