Table of Contents
If you carry injuries or soreness in you tissues, some of the positions can be a little overwhelming at times. To experience a sense of relief, only go into the positions as deeply as you need to, and work on the full range of movement over time. Always follow your breath.
Come to your mat (or just do it on the carpet) and decide what places you need to work on the most. You'll intuitively know them. Couple of poses we're going to explain will help you to ease and recover from already existing pain, some will prevent new injuries. As you work on your flexibility and stability, your body will become stronger and more supple.
You should begin in the child's pose. Bring your knees to the mat and spread them wide to the outer edges. Your big toes should be touching. Push your hips down to your heels and walk the fingers forward. Tuck your chin, and place your forehead to the mat. Close your eyes, and enjoy this resting posture for several moments. Try to let go all the stress and tension you may have brought to this session. Let your breath become deep, and connect with it. Breathe in and out through the nostrils only, warming the body and preparing the mind for this session. From this pose, you're going up to the downward facing dog.
Send your hips up in the form of the letter A. Breathe. Creating the alignment and foundation, your palms are flat on the ground, and your fingers are spread wide. You should be pressing your palms forward, and drawing your chest down, allowing your shoulders to roll away from your ears. Keep your hips lifted, and slightly press your heels into the mat. You should be using your breath, with every breath you inhale you are creating the space, and with the exhale — you go deeper to the pose.
From downward facing dog, walk to the top of your mat for rag doll pose. Feet are hip-width apart. You should be hinging forward to your knees. Each hand is on the opposite bicep. Your head is now near your knees. Tuck your chin deeper into the chest and allow your head to become heavy — and don't worry — even though it feels weird, it's very relaxing for the neck. Breathe here, you don't have to keep your hamstrings straight. Be gentle, feel free to soften the knees and relax. With every inhale, you should be feeling your spine growing longer. Touch the ground with your hands, place all the weight into your heels and slowly roll up to the standing position. Stand tall and strong, feeling the energy running through your body.
Upward Facing Dog
For the next position, you should lay flat on your belly with your hands on your sides. Upper side of the feet should be pressing into the mat. Press the floor with the hands, and lift the upper part of the body from the mat as far as you find it comfortable. Lift your thighs and allow your hips to surrender. Stay here for five breaths and slowly go back to the floor. Pull your hips up and finish in downward facing dog, again for five breaths. Stand up and relax.