1. Pontoon
Getting into: Place block in low, medium or high position vertical or horizontal underneath the sacrum. If there’s too much compression on the bone, put a blanket on top of the block or use a pillow. Straighten legs in order to feel a stretch in the hip flexors and belly area. Breathe deep into lower belly area.
Function: This pose stimulates the fascia of the intestines and the hip area. It relieves any tension in the lower belly due to opening and creates a doable pressure in the lower back. No sharp sensation should be felt. Hold the pose for 3-5 minutes.
Coming out: Bend knees, place feet on the floor, lift gently the hips and take away the block, then lower hips down to the floor and straighten the legs to feel the rebound for 1-2 minutes in Savasana.
2. Happy baby rocking
Getting into: Bend knees and grab inner or outer part of the feet. Feet can be apart or together but knees stay apart. Make sure you avoid a stinging sensation in the groin, play with leg and feet positions. After being still for 3 minutes use the last 2 minutes to rock from side to side to massage the back, sacrum and SI-joint.
Function: Stretches the adductors and hamstring muscles. Some also feel the glutes. Releases and decompresses the SI-joints and the lumbar spine. Due to pressure in the groin and belly, it stimulates the organs and intestines.
Coming out: Release legs and straighten them out to feel the rebound for 1-2 minutes in Savasana.
3. Dragon twist
Getting into: Step forward into a lunge – left foot forward, right leg back. Put a blanket under the knee if you need to. Twist to the left with your upper body, placing right hand to the outside of the front thigh. Place the left hand on the outside of the right leg. Breathe deeply into lower belly area. Hold for 5 minutes then change sides. Option to do a Child’s Pose in between each side.
Function: Due to twist and opening of the front body it stimulates your bowels.
Coming out: Place hands on the floor, walk back knee forward, bring front knee down and rest in Child’s Pose.
4. Balasana
Getting into: Sit on your heels and bring head down to the floor. Arms can be either to the front or sides. Hold the pose for 3 minutes.
Function: Resting pose. Due to the compression of the belly the organs are stimulated.
Coming out: Roll up vertebra by vertebra, head comes up last. Sit on heels for a while.
5. Half Saddle
Getting into: From sitting on heels, straighten right leg out to the front, keep left leg bent. You can sit on top of the left foot or place it beside the hip. Bring hands or elbows back on the floor, or if you can, lie down on the floor. No sharp sensation should be felt locally in the lower back or SI-joint. If you do, then place a bolster underneath the spine or bring the legs out more or more together.
To experience more stretch in the quads and belly, bend the right knee and place the foot on the floor. The leg can also fall outwards. Breathe deeply into lower belly area. Hold the pose for 5 minutes, then after the rebound do the other side.
Function: stretches the quads and hip flexors of one leg. It also stimulates the belly, and therefore, the organs. It should mildly compress the lower back.
Coming out: Straighten out the right leg and roll onto your right side to release the left leg. Lie down on your back to feel the rebound for 1-2 minutes in Savasana. Then practise on the other side.
6. Circling & shaking ankles
Getting into: Lie on your back, lift legs up and straighten them. Then flex and extend your ankles; you can also circle them and then shake out or circle the legs.
Function: These simple movements enhance the chi and blood flow in the ankles, knees, hip joints.
Coming out: Activate abdomen and legs, lower them down bit by bit while keeping the lower back and shoulders on the floor. Hold the feet just above the floor, then bring the upper body up as well to sit.
7. Seal wrist stretch
Getting into: Roll onto your belly, press yourself up with your hands. Any placement of the hands and legs is possible (wide, turned out/in, together etc). If you feel compression of the pubic bone, place a blanket underneath. Then if you can, turn the fingers in towards your body so you feel a doable stretch in the wrists and arms. You can ‘hang’ in the shoulders if you like, no need to hold yourself up. The head can go back, neutral or forward. No sharp compression should be felt in the wrists nor in the lower back. Breathe deeply into lower belly area. Hold the pose for 3-5 minutes.
Function: Stimulates the front body, the organs and chest. It also stimulates the inner arms and wrists. A doable pressure should be felt in the lower back, SI-joint and/or wrists.
Coming out: Slowly bend the elbows and lower your body down. Lie on your belly to feel the rebound for 1-2 minutes. You can turn the head to one side or bring one knee up to the side to alleviate any pressure.
8. Twisted roots
Getting into: Lie on your back, bring the knees up to your chest, cross the right knee over the left knee, then let the knees drop to the right side (instead of the usual left side). Bring the breath to wherever you feel you need to bring it.
Function: Due to the twist and opening of the front body it stimulates your bowels,and opens the spine and left shoulder. You may also feel a stretch in the left buttock area. Hold the pose for 3-5 minutes, before moving to the other side.
Coming out: Release legs and straighten them out to feel the rebound for 1-2 minutes in Savasana.
Practise with José
Stimulate your digestive system, improve circulation and diminish constipation, bloating and indigestion in this Yin and Pranayama sequence with José.
