Finishing Up
Finish the sequence with these postures. Reclined Leg Stretch lengthens hamstrings and stretches hips, thighs, groins, and calves. The twist relieves soreness in the lower back and can help relieve upper-back stiffness.
Reclined Leg Stretch (Supta Padangusthasana)
Directions: Lie on your back with your legs together. Extend both legs strongly through your heels.Keep your left leg tunneling into the ground as you bend your right leg and draw it into your chest. Place a strap around the arch of the right foot and hold the strap loosely in both hands.
Extend your right leg straight up. Walk your hands up the strap until the elbows are fully extended. Keep your neck relaxed and make sure you are not throwing your head back.
Lengthen the back of the leg between the heel and sits bone. Try not to be overly enthusiastic about pulling your leg toward your chest. Instead emphasize the grounding of your left leg as you draw your arms back into the sockets and lift your collarbones.
Stay for 30 seconds to one minute breathing evenly. Slowly release. Repeat on the left side.
Revolved Abdomen Pose (Jathara Parivartanasana)
Directions: Lie on your back with your legs bent, your feet on the floor, and your arms out to the sides in a T-shape. Flex your feet and draw your legs into your chest. On an exhalation, release your knees to the left toward the floor. Try to keep both shoulders on the ground as you extend and press your arms into the ground. Keep your neck and throat soft. Hold for 30 seconds to one minute. Inhale, bring your knees up to the center. Repeat on the opposite side.
Modifications: If this feels too intense, place a block, folded blanket or bolster under your knees and allow them to rest on that support.
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