Postures
Pulling the Cat’s Tail
A deep stretch into the lower back and front of thighs
Approaching the Posture
Lying on one side bring the top leg forward so it lies in front of
the body either bent or straight and take the opposite leg behind bringing the heel towards your buttocks. Support yourself with the bottom arm and elbow on the mat, bend the bottom knee and have the hand of the upper arm holding the bottom leg at the ankle or foot to gently pull the foot or ankle away.
Modification
Do not pull the foot or ankle away just stay on your side with the top leg in front and bottom leg behind.
Child’s
A gentle stretch of the spine..
Approaching the Posture
Begin on hands and knees, with legs together and feet flat on the
mat, lower the hips towards the heels, then lower the upper body to drape over the legs bringing the forehead to the floor, arms extend out in front resting on the mat or rest alongside the body on the mat with hands towards the feet and palms facing upward.
Modification
Use of a block or folded blanket between hips and heels. Knees wider towards outer edges of the mat. Use of bolster, blanket, block or brick to support the head.
Thread the Needle
A deep stretch of the upper body while engaging the lower body.
Approaching the Posture
Begin in tabletop on hands and knees with neutral spine, arms
shoulder width apart (softness in the elbows) and knees hip distance apart. Lower the hips slightly towards the heels, then bring one arm out to the side and thread it through and under the opposite arm to gently twist the upper torso to lower the arm towards the mat, resting the arm (palm face up), shoulder and side of the head on the mat (looking towards the armpit of opposite arm). The top arm can extend forward towards top edge of mat on finger pads of hand or just rest the arm on the mat. Repeat opposite side.
Modification
Use of a folded blanket between heels and the mat. Knees slightly wider. Use of blanket under the head.
Deer
A deep stretch of the back of the body with a moderate twist.
Approaching the Posture
Seated on the mat place a bolster vertical close to one hip and at
right angles to the lower leg. Bend the lower leg so length of thigh is in line with top edge of the mat, the upper leg bends at the knee and tuck heel towards the hip, resting the foot of the lower leg against the upper thigh. Use a blanket for cushioning under the upper and lower ankles. Turning the upper body towards the bolster slowly lower upper body to rest
on the bolster with arms resting on the mat either side of the bolster. Repeat opposite side.
Modification
Use of a bolster further away from the hip. Use of blocks under the arms.
Pigeon
A deep stretch of the hips, thighs and abdomen
Approaching the Posture
Begin on hands and knees, bend one knee towards the same
hand and foot towards the opposite wrist to rest the lower leg down on mat. Slide the opposite leg extending it back on the mat. Keep the arms straight with slight softness in elbows to lift the upper body or drape the upper body over the folded front leg bending at the elbows to rest forearms and hands on mat. Slowly come out of the pose before repeating on opposite side.
Modification
Placing bolster, blanket or bolster under the buttock of front leg. Bricks under each hand for support when lifting the upper body or block under the forearms if folding forward.