Page 11 - Inspire Health March/April 2015
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UPPER BACK RELEASE 2
Lie down with knees up and feet flat on the LOWER BACK RELEASE
floor. Place two yoga blocks on the floor
behind you. Lie back and adjust one yoga Sit on the floor with feet flat, knees bent up. Stack
block to rest under your upper back, at your two yoga blocks on top of one another and place
shoulder blades. Place the other yoga block them behind your back. Lie back onto the floor in
under your head. Bring your arms overhead
and allow them to rest on the floor. Hold this 2a bridge pose with your lower back resting on the
position for 1-3 minutes. Inhale and exhale as
you relax into the stretch. two blocks. Stay in this position for 1-3 minutes.
Inhale and exhale as you relax into the stretch.
3a
3b
HAMSTRING STRETCH
HIP FLEXOR STRETCH
Sit on the floor with your right leg stretched
straight out in front of you, left leg bent Bend down on your right knee. Place
with your left foot at your inner right thigh. your left foot flat on floor. Press your
Place the yoga block under your right heel. hips forward and lift your chest up and
Lean forward from the waist to reach for press your shoulder blades back. Hold
your ankle, calf, or toes. Hold position for 20 position for 20 seconds. Inhale and
seconds. Inhale and exhale as you relax into exhale as you relax into the stretch.
the stretch. Repeat on left leg. Repeat stretch on the other leg.
3a 3b
— continued on page 12 —
March § April 2015 INSPIRE HEALTH 11
UPPER BACK RELEASE 2
Lie down with knees up and feet flat on the LOWER BACK RELEASE
floor. Place two yoga blocks on the floor
behind you. Lie back and adjust one yoga Sit on the floor with feet flat, knees bent up. Stack
block to rest under your upper back, at your two yoga blocks on top of one another and place
shoulder blades. Place the other yoga block them behind your back. Lie back onto the floor in
under your head. Bring your arms overhead
and allow them to rest on the floor. Hold this 2a bridge pose with your lower back resting on the
position for 1-3 minutes. Inhale and exhale as
you relax into the stretch. two blocks. Stay in this position for 1-3 minutes.
Inhale and exhale as you relax into the stretch.
3a
3b
HAMSTRING STRETCH
HIP FLEXOR STRETCH
Sit on the floor with your right leg stretched
straight out in front of you, left leg bent Bend down on your right knee. Place
with your left foot at your inner right thigh. your left foot flat on floor. Press your
Place the yoga block under your right heel. hips forward and lift your chest up and
Lean forward from the waist to reach for press your shoulder blades back. Hold
your ankle, calf, or toes. Hold position for 20 position for 20 seconds. Inhale and
seconds. Inhale and exhale as you relax into exhale as you relax into the stretch.
the stretch. Repeat on left leg. Repeat stretch on the other leg.
3a 3b
— continued on page 12 —
March § April 2015 INSPIRE HEALTH 11
