Three
Foundation poses for upper body
- Come onto your hands and knees, then step your right foot forward between your hands.
- Lower your left knee to the mat and slide it back a bit, keeping your toes tucked under.
- Gradually sink your hips forward and down, feeling a stretch in the right hip flexor and groin.
- Rest your hands on the mat or on blocks for support, and relax your upper body.
- Hold for 3-5 minutes, allowing the pose to gently open the hip area. Switch sides and repeat.
- From a seated position, bring the soles of your feet together, allowing your knees to drop out to the sides.
- Gently fold forward, hinging at the hips, and rest your hands on your feet or ankles.
- Find a comfortable edge where you feel a gentle stretch in the inner thighs and hips.
- Relax into the pose, allowing gravity to deepen the stretch. Hold for 3-5 minutes, focusing on deep, slow breaths.
- Come onto your hands and knees, then step your right foot forward between your hands.
- Lower your left knee to the mat and slide it back a bit, keeping your toes tucked under.
- Gradually sink your hips forward and down, feeling a stretch in the right hip flexor and groin.
- Rest your hands on the mat or on blocks for support, and relax your upper body.
- Hold for 3-5 minutes, allowing the pose to gently open the hip area. Switch sides and repeat.