![]() ![]() See our full list of services or contact us for an appointment today. Sports Medicine in Dallas and Fort WorthIf you have sustained a sports injury, or you want to improve your overall athletic ability, Methodist Sports Medicine can help. Repeat these two poses, alternating between them 3 times each.To move into cat pose, round your spine toward the ceiling by drawing your tailbone toward the floor and allowing the head to drop as well.Hold this position for about 30 seconds.To move into cow pose, arch your back by lifting your sit bones (ischial tuberosity) and chest up toward the ceiling while allowing your stomach to dip toward the floor. While lying flat on your stomach, bend your knees so that your feet point up toward the ceiling and reach behind you to grab your ankles.Your spine should also be in a neutral position. Start out on all fours on your yoga mat, making sure that your hands are aligned with your shoulders and your knees are aligned with your hips.Follow these steps to perform these two asanas to support your lower back health: Repeat with the left foot forward for the same length of time. With another exhale, lift your left knee off the floor and step back to Adho Mukha Svanasana. Doing these two poses together can help to improve your posture, strengthen your back muscles, and relieve tension in your lower back. Hold for a minute, exhale your torso back to the right thigh and your hands to the floor, and turn your back toes under. Breathe into this position for about 30 seconds to one minute.Ĭat-cow is a combination of 2 different yoga poses, Marjaryasana and Bitilasana, which are done in a sequence.Once in this position, drop your forehead to the mat, allowing your neck to relax.Your palms should remain on the mat, outstretched in front of you. As you release your breath, move your hips toward your heels, forming a right angle with your legs. ![]()
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