SEATED FORWARD BEND POSE (PASCHIMOTTANASANA) Figure 1: Seated Forward Bend Pose
6. Hold your right hand above the ankle; only if you can maintain the correct alignment, bring the fingertips or the palm to the floor beside your outer heel. 7. Stretch the left arm up in line with the shoulder girdle, with the palm facing forward. 8. Stay in the posture for 5–10 breaths. 9. To exit, inhale as you lift your chest and raise your arms horizontally, palms facing the floor. Bring your feet parallel and repeat on the left side. Modifications using props: 1. If unable to touch the ankle or floor, rest your lower hand on a yoga brick, chair, or table depending on your flexibility. 2. If unable to straighten the back leg fully, raise the forefoot of the back leg on a yoga brick, rolled mat, or towel (Wörle et al., 2010) (Worle et al., 2010) . DOWNWARD DOG POSE (ADHO MUKHA SVANASANA) Figure 3: Downward Dog Pose
Indications: Knee extension range of motion. Instructions: 1. Sit upright with both legs straight. 2. Stretch your trunk and your arms upward, facing the palms toward each other. 3. Keep your trunk lifted from your hips, tilt your pelvis forward, lower your arms, and place your fingertips on the floor behind the hips. 4. Exhale as you lean forward from your hips; lengthen the spine to fold toward your legs without rounding your back. 5. Walk your hands out along the outside of each leg as far as they will go. If you can reach them, hold the sides of your feet with your hands. 6. Stay in the posture for 5–10 breaths. 7. To exit, release the hands from the feet. Inhale as you lengthen the front of your trunk to an upright position. Modifications using props: 1. If limited in hip mobility, sit with both buttocks on a folded blanket. 2. If unable to reach for your toes, use a belt or towel around the balls of your feet (Worle et al., 2010) . TRIANGLE POSE (UTTHITA TRIKONASANA) Figure 2: Triangle Pose
Indications: Knee extension range of motion. 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) . 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
Indications: Knee extension range of motion. Instructions: 1. Stand erect with both the feet together (mountain pose/ tadasana ). 2. Walk your feet one leg length apart. 3. Maintaining the neutral pelvic position, lift your chest and raise your arms horizontally in line with your shoulder girdle, with the palms facing the floor. 4. Keeping your trunk upright, turn your left foot on its heel 15° inward, and your right foot and leg 90° outward; both heels should be in the same line. 5. Exhale as you bend your trunk sideways to the right, bending from your hip joint.
the top of your shin with both hands. 5. Stay in the posture for 5–10 breaths.
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