New York Physical Therapy Ebook Continuing Education

Downward dog pose (Adho Mukha Svanasana) Figure 3: Downward Dog Pose

Instructions: 1. Start in a quadruped kneeling position onto your hands and knees; use a folded blanket underneath your knees if needed. 2. With the knees and feet hip width apart, place your feet perpendicular to the floor, the toes pointing toward the hands. 3. With the arms at shoulder width and parallel, lift your head to move your upper thoracic vertebrae inward. 4. Exhale and lift your knees from the floor, at first keeping your knees slightly bent and your heels lifted off the floor. 5. Lift the hips toward the ceiling, then exhale as you push your thighs back and stretch your heels toward the floor. Straighten your knees as far as you can. 6. Stay in the posture for 5–10 breaths. 7. To exit, come down to quadruped kneeling. Put the back of the feet on the floor, the toes pointing backward. Modifications using props: 1. If unable to straighten the legs fully, place hands on yoga bricks, a chair, or table depending on your flexibility (Worle et al., 2010) . 6. To exit, exhale as you release your hands and come back into a symmetric position, either with your legs bent or straight. Repeat for the left leg. Modifications using props: 1. If unable to clasp both hands around your knee, wrap a belt or towel around your knee and hold onto the ends with both hands. 2. If limited in hip mobility, bend the knee of your extended leg and place your foot flat on the floor instead (Wörle et al., 2010). 6. To exit, release your legs one by one to a straightened position. Modifications using props: 1. If unable to sit upright, sit with your back against a wall for support. 2. If unable to release your knees toward the floor fully, place yoga blocks, pillows, or folded blankets under your knees. 3. If unable to bend the knee fully, move your feet further away from the groin (Wörle et al., 2010). 7. You may place your hands on the sides of your feet for support, or raise your arms overhead, palms facing each other, alongside the ears. 8. Arch the lower back and roll the shoulders back. 9. Hold the posture for 5–10 breaths. 10. To exit, inhale as you straighten your right knee, and turn your pelvis and trunk to the center, feet parallel. If necessary, relax your arms. Repeat on the left side. Modifications using props: 1. If unable to lunge fully, place your hands on a yoga brick or on a chair, depending on your flexibility (Wörle et al., 2010).

Indications: Knee extension range of motion.

Wind-relieving pose (Pavanamuktanasana) Indications: Knee flexion range of motion. Instructions: 1. Lie on your back (corpse pose/shavasana).

2. Keeping your left leg straight, inhale as you bend your right knee toward the right side of the chest so that the hip comes off the floor. 3. Hold the back of your thigh with both hands. 4. Bring your right knee closer to the chest as you try to hold

the top of your shin with both hands. 5. Stay in the posture for 5–10 breaths.

Bound angle pose (Baddha-Konasana) Indications : Knee flexion range of motion. Instructions: 1. Sit upright with both legs straight. 2. Bend your knees and allow them to fall open to the sides. 3. Try to bring the soles of your feet together. 4. Hold your feet or ankles with your hands, with your elbows straight. 5. Stay in the posture for 5–10 breaths. Equestrian pose (Ashwa Sanchalanasana) Indications : Knee flexion range of motion. Instructions: 1. Stand erect with both the feet together (mountain pose/ tadasana ). 2. Walk your feet one leg length plus one foot length apart. 3. Turn the right foot and leg 90° outward, the left foot and leg 45° to 60° inward, and your pelvis and trunk 90° to the right; both heels are in line. 4. The central front line of the trunk and the tip of the nose are facing forward; the kneecaps are pointing forward. 5. Lower the left knee to the back of the mat, heel lifted. 6. Exhale as you bend the front leg into a deep lunge. Chair pose (Utkatasana) Indications : Knee flexion range of motion. Instructions: 1. Stand erect with both the feet together (mountain pose/ tadasana ).

2. Elevate your arms toward the ceiling with your arms parallel and palms facing each other; join the palms if this is possible with straight arms. 3. Exhale as you bend your knees as far as possible, keeping heels on the floor and the trunk and arms lifted.

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Book Code: PTNY1024

Page 114

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