โยคะสำหรับฉัน
5.10.2008Butterfly Pose (Fatingasana)
Sit with back against the wall and place soles of feet together in front of you. Bring feet toward you until you feel a gentle stretch in the inner thighs. Don't bounce the knees or force them down just let them relax toward the floor. Try putting a cushion under each knee for additional support. Reeves recommends sitting tall in this position for up to 10 minutes a day.
Cat and Dog
Get onto hands and knees with hands under shoulders and knees under hips. If knees are sensitive, put a folded blanket under them.
Cat: With slow movements, while exhaling, tuck tailbone under and lower head, curling the middle back upward and loosening the spine.
Dog: While inhaling, push your palms into the floor, lifting your chin and chest toward the ceiling and move the pelvis and tailbone into a slight upward tilt. Be careful not to overarch the back. Repeat several times, using gentle and fluid movements.
