Chest Openers

Setu Bandha Sarvangasana~Bridge Pose

Lie on your back, bend knees, bring feet to buttocks.  Make sure feet remain hip width and parallel.  Placing a block between the thighs is very helpful. Inhale, curling tailbone up, lifting the spine, and extending it toward the knees.  If you feel tight or weak, curl spine and hips up and down gently several… Read more »

Viparita Dandasana~Inverted Staff Pose, supported

This pose opens the chest, expands the thoracic, and brings blood to the brain. The supported version of Viparita Dandasana is done with a folding chair. First, place a bolster, and if needed, blocks or pillows at the foot of the chair, where your feet would normally be.  Sit in the chair backwards, extending legs through… Read more »

Supta Baddha Konasana

You may wish to begin by sitting upright in Baddha Konasana, with knees bent, soles of feet pressing together, close to groin.  If there are knee issues, and or hips are tight and knees are in the air, place blocks under outside of knees for support. The ‘Supta’ or sleeping part of this asana is… Read more »

Baddha Natarajasana

Asana: Baddha Natarajasana/Dancer Pose Begin standing, Tadasana, reach the R arm back as you bend R knee, lifting R leg back. Turning R thumb up, reach that hand back, clasping inside of R foot, and strongly use hamstrings to press leg back and up, thigh parallel to floor, or higher, if possible.  Extend L leg deeply into… Read more »

Matsyasana

Fish Pose If you have a dicey neck, the full pose is not for you,  begin with Fish prep.   Lie on your back, legs strongly extended. Inhale, lifting hips up enough to slide palms under buttocks, fingers pointing toward feet. With buttocks resting on back of the hands, pull forearms and elbows close behind… Read more »

Bhujangasana

Serpent Pose Often this pose is learned as part of the Sun Salutation, but it is a great chest opener, and spine strengthener on its own. Lie on your stomach, stretc legs back, tops of the feet on  floor. Bring hands  under shoulders, hugging  elbows into ribs, with thighs and pubis firmly rooted into floor. … Read more »

Ustrasana

Camel Pose Begin pose from a kneeling position, knees hip width, with thighs slightly inwardly rotated.  There are many variations on hand placement, but a good start is to place hands on back of the hips, with thumbs pressing down toward tailbone, a reminder to keep moving tailbone toward pubis. Lift thighs and keep them… Read more »

Camatkarasana

Wild Thing Pose This is a pose we all love and know as, ‘flipping your Dog.’  Enter from Adho Mukha Svanasana-Down Dog, lift R leg up and bend knee, keeping thigh and knee high and open.  Bring weight onto L  hand as  R foot comes down behind L hip, as close to hip as possible…. Read more »