The Home Stretch

Many students have requested a posture series that they can do at home to relax, unwind, and improve flexibility. This series, called Vayu Nishkasana or Wind Relieving Pose is ideal for relaxing tension, improving flexibility, and importantly for relieving the abdominal discomforts that can arise with the increased stress and busy-ness of our daily lives.

• Practice this series any time of day, but it is especially beneficial in the evening as a way to relax, unwind, and rejuvinate body, mind and spirit.
• Hold each pose for 5-10 long relaxing breaths, encouraging the breath into the belly to help release tension and anxiety from the solar plexus and abdomen.
• Do your best to keep your head and neck relaxed and grounded, and think about having as much of your body touching the ground as possible in each pose.

Hamstring Stretch: Begin by lying on the back with the head resting comfortably on the ground or a small cushion. Bend the left knee and place the left foot on the ground near the buttocks, and extend the right leg up in the air. Place your hands on the back of the thigh, calf or catch the big toe. Keep the left leg straight and enjoy and deep stretch of the back of the thigh (alternately you can use a strap or towel around the bottom of the foot)

Knee to Chest: from the hamstring stretch, draw the right knee to the chest with hands interlocked on the knee. Stretch the left leg into the ground and relax.

Half Cobbler: from knee-to-chest use the right hand on the inner right knee to guide the knee out to the right side, letting the right foot relax to the ground. Imagine one day your body will be so flexible your right knee will reach the ground. Be sure to keep the hips and shoulders on the ground, do not allow the body to twist to the right.

Morningstar: from half-cobbler draw the knee to the chest and then use the left hand to guide the right knee across the body to rest on the left side of the body making a “4” shape with the body. Keep both shoulders grounded, extend the right arm out to the side and gaze beyond the right fingertips. This final posture in the series helps to release the spine, hips and chest of tension and tightness…hold and enjoy. Then, return to your back and repeat the series on the left leg.

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