Writer and yoga trainer Jean Corridor shares her 5 poses to help the gentle movement of breath…

Take a look at our January schedule as Jean hosts a month of lessons primarily based on breath and motion: https://www.yogamatters.com/pages/community-yoga-classes-2023

Tadasana Antascara – Mountain Physique shifting

Stand and root your toes into the bottom about hip width aside. Attain your arms as much as the sky. Use your proper hand to carry round your left wrist and slowly circle your arms over to the correct as you sway your hips throughout to the left. Maintain shifting throughout till you’re feeling the motion has come to its pure completion. Pause right here, and breathe into the entire of your left facet, sensing the help of the earth under and the spacious sky above. 

Whenever you really feel prepared, return to centre and loosen up your arms by your sides. Discover how your left facet feels in relation to your proper. Then repeat to the opposite facet.

Variation: It’s also possible to do that seated in a chair.

Paschimottanasana – Again Opening over a bolster

Sit together with your legs outstretched in entrance of you and the bolster mendacity vertically alongside your legs. Slowly ease forwards, bringing your stomach, entrance ribs and chest to relaxation towards the bolster. Place your fingers wherever alongside the bolster that feels comfy and loosen up right here for 10-20 breaths.

Variation: you may as well do that with the pelvis raised up on one other bolster or on the sting of a low couch.

Jathara Parivartanasana – Resting Twist

Lie in your again gently hugging your knees into your chest. Open your arms large after which  roll your knees over to the correct till they discover the ground, retaining them near your torso. Now relaxation your proper hand in your stomach and loosen up your left arm. Soften and yield into the bottom for 10-20 breaths. Repeat on the opposite facet. 

Variation – It might assist to put a bolster between your knees. Or in the event you want to deepen the twist, attain your high leg out and grasp the highest foot with the other hand.

Setu Bandhasana – Bridge Pose on a brick or bolster

Lie in your again together with your knees bent and your toes on the bottom hip width aside. Have your prop (bolster or brick inside reaching distance). Take a number of moments right here to let your breath and physique settle. Then elevate your hips up and slide your brick or bolster beneath your sacrum. Relaxation the load of your pelvis on the prop and permit your chest and stomach to softly open. Ease the shoulders down and into the bottom. Be conscious to maintain the legs parallel as you breath and launch right here for a minute or two.

Viparita Karuni – Legs up the wall

Place your mat and bolster (or agency cushions) up towards the wall and wriggle in, so that you lie together with your hips raised up on the supporting prop. Lengthen your toes up the wall while feeling your pelvis loosen up and launch down into the bolster. Take time to relaxation right here for 10-20 breaths.

Variations: In case your legs don’t like to stay straight as they relaxation up the wall, you’ll be able to transfer your bolster/cushions and hips additional away from the wall so the legs might loosen up with out the knees bending. Additionally discover totally different positions together with your legs, like releasing them large right into a straddle place or bending the knees and inserting the toes on the wall slightly wider than the hips (a bit like a reclined squatting place)… play – nothing is unsuitable or proper!

Any props required – bolster, cushion, wall