https://www.dynamicyogaanatomy.com/index daily 1.0 2025-08-12 https://www.dynamicyogaanatomy.com/blog daily 0.75 2023-08-25 https://www.dynamicyogaanatomy.com/blog/how-to-improve-your-forward-bends-suggestions-for-practice monthly 0.5 2025-08-12 https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/6d4f6cbd-ff6f-4e3c-b9b2-6aa6d5da139c/jean+pasc.jpg Blog - How to improve your forward bends - suggestions for practice - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1692954624797-HFABZWT7XCP2ZLEJ7N33/Paschimottanasana+C+Anita.png Blog - How to improve your forward bends - suggestions for practice - Make it stand out Paschimottanasana (full forward bend). Do this pose as a test. Don’t force at all, this is just to take note of the muscular restrictions you are feeling. Focus on tilting your pelvis forward on to your thighs rather than rounding your spine. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/f621fb91-f7b3-40b2-a1f9-b795a7541e7d/Sukhasana+forward+Anita.png Blog - How to improve your forward bends - suggestions for practice - Release tension from the back of your hips Sukhasana (easy cross legs forward) This posture is to stretch out the muscles at the back of your hip joints - the deep hip rotators. Focus on tilting your pelvis forwad towards your thighs, rather than rounding your spine. Repeat on the tighter side if there is one. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/0a1f5d8d-e7af-4376-b550-fc8abc6d587b/Adho+mukha+svanasana+Anita.png Blog - How to improve your forward bends - suggestions for practice - Release tension from your calf muscles Adho mukha svanasana (downward facing dog pose) This is to lengthen your calf muscles - specifically your gastrocnemius. Keep your legs straight (without locking your knees) and gently press your heels towards the ground. If one side is tighter you can “walk the dog” (don’t collapse the inner arches of your feet). You can even try it with the feet together - this is a great calf stretch. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/993f55df-2f54-4443-94ca-922a4847fcf3/Lunge+variation+4+Anita.png Blog - How to improve your forward bends - suggestions for practice - Release tension from your calf muscles Anjaneyasana variation (lunge) The purpose of this pose in the sequence is to stretch the deeper calf muscles (soleus and other feet muscles) on the front leg. You can see the front ankle is in a squat position - so we can think of this pose as a half squat. By stretching one side at a time, you will notice any differences from side to side. Repeat on the tighter side if there is one. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/055985f6-a1c0-47a3-8c6b-aadb5fdcbcc5/Ardha+utkatasana+Anita.png Blog - How to improve your forward bends - suggestions for practice - Make it stand out Ardha utkatasana (half squat pose) After lengthening the soleus and feet muscles one side at a time, we can now do both sides at the same time. Focus on bending at the ankles without letting your heels come off the ground. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/31eac6cd-a78c-408a-b150-4aa128e4c3f0/Garudhasana+Anita.png Blog - How to improve your forward bends - suggestions for practice - Make it stand out Garudhasana (eagle pose) This is another pose to actively lengthen the soleus and foot muscles as well as an out hip stretch. Focus on the standing leg and try to bend more at the ankle without your heel lifting. Repeat on the tighter side if there is one. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/bef0450b-69e9-419d-83d0-97192a81a39b/Trikonasana+Anita.png Blog - How to improve your forward bends - suggestions for practice - Trikonasana (triangle pose) Trikonasana (triangle pose) The purpose of this pose here is to lengthen the inner hamstrings of the front leg as well as the outer hip muscles on the back leg. Use props if you need to, don’t force. Repeat on the tighter side if there is one. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1eb9b1b8-a739-43f3-bed8-912e8373675f/Parivrtta+trikonasana+Anita.png Blog - How to improve your forward bends - suggestions for practice - Parivrrta trikonasana (twisting triangle pose) Parivrrta trikonasana (revolved triangle pose) Here, we are lengthening the outer hamstrings and muscles at the back of the hip on the front leg and the calf muscles on the back leg. Repeat on the tighter side if there is one. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1692954241755-JWT55AMA946OPCCGES3Y/Gomukhasana+Anita.png Blog - How to improve your forward bends - suggestions for practice - Make it stand out Gomukhasana (cow face pose) Here, we are using this pose to release tension from the deep hip muscles at the back of the hip joint. These are tight in many people. If you don’t feel a stretch in this position you can place your hands on the floor in front of you and tilt your pelvis forward over your legs. Repeat on the tighter side if there is one. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1692954624797-HFABZWT7XCP2ZLEJ7N33/Paschimottanasana+C+Anita.png Blog - How to improve your forward bends - suggestions for practice - Make it stand out Paschimottanasana (full forward bend) Now it’s time to see if the poses you have practiced have made a difference. Come into paschimottanasana again. Notice if it feels any easier or if you are able to tilt your pelvis further forward than the first time. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1692954631449-YXS1Q4XOV3T480I3ROHR/Chatus+pitham+anita.png Blog - How to improve your forward bends - suggestions for practice - Make it stand out Chatus pitham (table pose) This is a counterpose. You have done a lot of stretching of the muscles at the back of the hips and legs, it’s important to counterpose so you don’t get too much DOMS (delayed onset of muscle soreness) and to make sure your back hasn’t been overstretched. https://www.dynamicyogaanatomy.com/blog/common-reasons-for-sacroiliac-joint-pain-in-yoga monthly 0.5 2023-08-26 https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/e05069fa-b13f-4900-ae54-b5fd7eec596d/GettyImages-483768742.jpg Blog - Common Reasons for Sacroiliac Joint Pain in Yoga - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/a8afc1c6-c906-4eec-a3d5-70bd2de14f7b/deep+hip+rotators.jpg Blog - Common Reasons for Sacroiliac Joint Pain in Yoga - Make it stand out Piriformis and other deep hip rotators https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/41135b8f-1f7e-4169-8fe5-bf48032ffd55/glute+med+etc.jpg Blog - Common Reasons for Sacroiliac Joint Pain in Yoga - Make it stand out Gluteus medius and minimus https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/40dafb89-8eee-424c-b325-82bd33ce8cbd/hip+adductors.jpg Blog - Common Reasons for Sacroiliac Joint Pain in Yoga - Make it stand out Hip adductors https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/dfdbd62a-f3f4-49ee-8d12-d3e25f0f8b7e/Shalabhasana+3.png Blog - Common Reasons for Sacroiliac Joint Pain in Yoga - Make it stand out Shalabhasana (locust) - do the one leg at a time version first before you move on to this one. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/3ab85514-366b-483b-8318-0778266a0be8/Dandasana+Anita.png Blog - Common Reasons for Sacroiliac Joint Pain in Yoga - Make it stand out Pull up through your lower back, lower abdomen and pelvic floor to stabilise the sacroiliac joints and pelvis before tilting forward into a seated forward bend. As you tilt forward, it’s better to bend your knees than allow the sacral area to stretch (if you have an injury there). https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/b9ff228e-d549-4784-b408-346db372af23/Uttanasana+forward+Anita.png Blog - Common Reasons for Sacroiliac Joint Pain in Yoga - Make it stand out Only go as far into poses such as Uttanasana (forward stretch) as feels comfortable for your sacroiliac joint. Keep your back straight and bend your knees as much as you need to keep your back straight. https://www.dynamicyogaanatomy.com/blog/why-does-my-neck-hurt-when-i-am-in-ustrasana-camel-pose monthly 0.5 2023-08-26 https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1621573924098-UF26A7T6EKTNBQO03DY5/Ustrasana+Anita+wide.png Blog - Why does my neck hurt when I am in Ustrasana (Camel pose)? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1621575210273-ERBRTQUC2OP0OY3TFPAE/neck+flexors.png Blog - Why does my neck hurt when I am in Ustrasana (Camel pose)? - Make it stand out Muscles that flex the neck and head: sternocleidomastoid, anterior scalenes, longus colli and capitus. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1621574434051-LTRTFYWTHV5KUX4XCHGN/Ardha+navasana+Anita.png Blog - Why does my neck hurt when I am in Ustrasana (Camel pose)? - Make it stand out An example of active flexion of the neck and head. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1621575517150-7TPX4GX7F1RKU7W6ATRY/neck+extension+2.png Blog - Why does my neck hurt when I am in Ustrasana (Camel pose)? - Make it stand out Muscles that extend the head and neck: sub-occipitals, upper trapezius, splenius, semispinalis, longissimus and iliocostalis. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1621574544093-M58NSZESTDQ1FOX21P4E/Chakravakasana+2+Anita.png Blog - Why does my neck hurt when I am in Ustrasana (Camel pose)? - Make it stand out An example of active extension of the head and neck. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1621574334247-QEENOJ0QE7910F367SSM/neutral+neck+wide+2.jpg Blog - Why does my neck hurt when I am in Ustrasana (Camel pose)? - Make it stand out Head forward position on the left, neutral on the right. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1621581375723-W4ZFHPJXUH267IG9PGHO/Bhujangasana+Anita.png Blog - Why does my neck hurt when I am in Ustrasana (Camel pose)? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1621581408387-CRUAHFHPGBPKQVQTXQLP/Bhujangasana+arms+back+Anita.png Blog - Why does my neck hurt when I am in Ustrasana (Camel pose)? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1621581445827-5D73OFTA58V9IP31F2PC/Chakravakasana+2+Anita.png Blog - Why does my neck hurt when I am in Ustrasana (Camel pose)? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1621581604327-4D38LN47VD6EIDFZOMCK/Bakasana+Anita.png Blog - Why does my neck hurt when I am in Ustrasana (Camel pose)? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1621578789089-ALHG7MTHTP96ER4L0PP2/Urdhva+prasarita+padasana+Anita.png Blog - Why does my neck hurt when I am in Ustrasana (Camel pose)? - Make it stand out Against the floor - keep your ribs anchored to the front of your pelvis and tilt your nose down towards your chest. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1621578753992-7K1PU6VZQ26H9N5HO9L6/Dandasana+Anita.png Blog - Why does my neck hurt when I am in Ustrasana (Camel pose)? - Make it stand out Dandasana: tilt your nose down and take your head back until your ears are in line with your shoulders. Make sure you don’t lift the front of your ribcage as you do this or you will lose the stretch in the neck. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1621578847080-R2AMX0IIRCU7OBFOGYW5/Chatus+pitham+anita.png Blog - Why does my neck hurt when I am in Ustrasana (Camel pose)? - Make it stand out Chatus pitham: tilt your nose down slightly to feel the muscles contracting at the top of your throat (it is a very subtle action - don’t overdo it), once you feel the muscles contracting, start to take your head back without lifting your nose. Don’t go all the way back, just until you can feel all of the muscles on the front of the neck working. Start in the position shown at first, then gradually over time you will be able to take your head back a little more each time you practice. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1621578901988-DCMJEWD6UI247WSYQPMD/Purvottanasana+Anita.png Blog - Why does my neck hurt when I am in Ustrasana (Camel pose)? - Make it stand out Purvottanasana: practice in the same way as Chatus pitham. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1621580724929-CZ5LS0F356KG8ZZW9EVI/Trikonasana+Anita.png Blog - Why does my neck hurt when I am in Ustrasana (Camel pose)? - Make it stand out Trikonasana: make sure your neck is long and nose slightly down when you are upright and maintain it like that as you tilt to the side, then slowly turn to look up. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1621580602030-T8H9BS0EQW9AD04SEQUN/Ardha+Matsyendrasana+3+Anita.png Blog - Why does my neck hurt when I am in Ustrasana (Camel pose)? - Make it stand out Ardha matsyendrasana variation https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1621580665894-MKEOV9DH2M1V27DBLOX1/Maricyasana+C+Anita.png Blog - Why does my neck hurt when I am in Ustrasana (Camel pose)? - Make it stand out Maricyasana C https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1621573528054-3XHQWVJYLFIS4LPIE8W3/Ustrasana+Anita+2.png Blog - Why does my neck hurt when I am in Ustrasana (Camel pose)? - Make it stand out At first only take your head to this position. You can see Anita’s muscles at the front of her neck (sternocleidomastoid) working to hold the head and neck in position. Make sure you keep the nose tilting slightly down towards the chest the whole time. https://www.dynamicyogaanatomy.com/blog/strength-versus-flexibility-in-yoga monthly 0.5 2023-05-10 https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1610608163776-8ZBCUEW2877PCZJYW4CJ/Vasistasana+Jean.png Blog - Strength versus flexibility in yoga https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1610599078789-GXBHQPYOX5DOI0S4WEV2/Shalabhasana+2+Anita.png Blog - Strength versus flexibility in yoga Shalabhasana - this posture strengthens all of the muscles on the back of the body https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1610599129178-BC3IPGBKGUABXF3HV1RT/Santolanasana+Anita.png Blog - Strength versus flexibility in yoga Santolanasana - this posture strengthens the front of the legs, the abdomen, the chest, the shoulders, the upper back and the back of the neck. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1610599186524-4A7RP22S2MQ0SGOHQGC0/Vasisthasana+on+forearms+variation+Anita.png Blog - Strength versus flexibility in yoga Vasisthasana variation - this posture strengthens the muscles on the side of the body as well as the shoulder and upper back muscles. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1610599532960-UV18FBIUTRR7W5U5ABFG/Virasana%2BLauren.jpg Blog - Strength versus flexibility in yoga Virasana - lengthens the muscles that cross the knee and the front of the foot. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1610598875928-ZZXLKNOM81GMT41OYE8A/Gomukhasana+Anita.png Blog - Strength versus flexibility in yoga Gomukhasana - lengthens the rotator cuff muscles of the shoulder and the deep hip rotators. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1610598977087-75L0KALNB9656DJU0QEA/Ardha+Matsyendrasana+1+Anita.png Blog - Strength versus flexibility in yoga Ardha matsyendrasana - releases tension from the deep hip rotators, spine and shoulders. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1610596785912-1M5CEB4CBEOJQLSR2FGZ/Ardha+Chandrasana+Anita.png Blog - Strength versus flexibility in yoga This version of Ardha chandrasana is an example of a posture that strengthens the muscles on the outside of the hip joints (the hip abductors) on the top leg. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1610596834769-31WU0BT35IKU981W1BU3/Chakravakasana+Anita.png Blog - Strength versus flexibility in yoga This Chakravakasana variation is an example of an asana that strengthen the muscles at the back of the hip joint (the hip extensors). https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1610596871928-64GMSDHJ5T7F2ZRRHPQ1/Hastapadangusthasana+2+Anita.png Blog - Strength versus flexibility in yoga Utthita hasta ekapadasana is an example of an asana that strengthens the muscles at the front of the hip joint (the hip flexors). https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1610596970165-CKNPWZ111ADESOHQXWH1/Dwipadapitham+Taj.png Blog - Strength versus flexibility in yoga Dwi pada pitham is an example of a posture that strengthens the muscles on the inside of the hip (the hip adductors). https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1610597882557-Q53EN5YCB3EI5MO3JCYD/Anjaneyasana+variation+3+Anita.png Blog - Strength versus flexibility in yoga https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1610597934713-ZTALBOXAMUF0RV7OZSOJ/Anjaneyasana+variation+Anita.png Blog - Strength versus flexibility in yoga https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1610597992276-IBGXCP25JCNSZLJG12HH/Anjaneyasana+variation+4+Anita.png Blog - Strength versus flexibility in yoga https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1584429518147-E5JMZ5NETSAZY9I1ZY8X/Dandasana+Anita.png Blog - Strength versus flexibility in yoga Dandasana has 90 degrees of hip flexion. Many people (especially beginners) are not able to sit comfortably in this position. By lengthening the hamstrings (releasing tension from them) in other asanas, they will eventually be able to achieve this 90 degrees and will be less likely to get injuries resulting from this type of restriction. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1610595384104-6D6NSM2ZYRQXL32LCXTD/Parsvottanasana+Anita.png Blog - Strength versus flexibility in yoga Parsvottanasana releases tension from the hamstring muscles. This posture can help someone work towards sitting in dandasana. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1610595543110-R0HJYCRDRCPYDYDV15RD/Adho+mukha+svanasana+Anita.png Blog - Strength versus flexibility in yoga Adho mukha svanasana (downward dog) also releases tension from the hamstrings if they are tight. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1610596474754-VJ5A7JVAKOS18UCE9AWZ/Virabhadrasana+3+Anita.png Blog - Strength versus flexibility in yoga Virabhadrasana 3 actively lengthens the hamstrings of the standing leg. https://www.dynamicyogaanatomy.com/blog/how-to-prevent-bunions monthly 0.5 2023-05-10 https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1606347757636-U8D335F3J7RCBRQR6MJW/Bunions+xray.jpg Blog - How to prevent bunions https://www.dynamicyogaanatomy.com/blog/how-to-release-tension-from-your-feet-and-ankles monthly 0.5 2023-05-10 https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1604655358660-9YWIENK13N3P064JVCBT/Toe+stretch+Lauren.png Blog - How to release tension from your feet and ankles https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1604657028031-9I6Y6X3WT68YE2NLJD21/plantarflexors+of+the+foot.png Blog - How to release tension from your feet and ankles The muscles that plantar flex the ankle (point your foot). These are the muscles we use to propel us forward in walking. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1604658814521-5BJUIUWFGYO30UVST7MP/plantar+fascitis.png Blog - How to release tension from your feet and ankles Plantar fasciitis is a common injury in the foot. The plantar fascia is made up of ligaments that support the arch of the foot. When the muscles of the feet become too tight or your calves become too tight it can overload this area causing inflammation and pain. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1604656132176-BMYBISXQ6ZLGOW44WCYD/Adho+mukha+svanasana+Anita.png Blog - How to release tension from your feet and ankles Adho mukha svanasana (downward dog) lengthens out the calf muscles (the gastrocnemius muscle in particular). If your heels do not reach the ground it means these muscles are tight. Work to gradually improve this over time. Even if your heels don’t touch the floor you will still get a good stretch in this posture. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1604655838586-VBDALBC7EF16AA4Q4SC1/Ardha+utkatasana+Anita.png Blog - How to release tension from your feet and ankles Ardha utkatasana (half-squat) is good for lengthening the soleus muscle. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1604655785577-TD1M5NVRVISZEFMPOTOO/Toe+stretch+Lauren.png Blog - How to release tension from your feet and ankles This posture stretches the toe flexors and the deep plantar flexors of your ankle. Be very gentle to make sure you don’t overstretch and cause injury. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1604659782614-1OPMQ8TDUN1555SNKLNL/Adho+mukha+svanasana+Anita.png Blog - How to release tension from your feet and ankles As well as stretching the calf muscles Downward dog also stretches the feet. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1604659825123-511VA2QG6GPITZVUUXS8/Ardha+utkatasana+Anita.png Blog - How to release tension from your feet and ankles Utkatasana also stretches the feet. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1604655985209-B4ZIGDOQOQA2O2JPWPJW/Vajrasana+Lauren.png Blog - How to release tension from your feet and ankles Vajrasana. By sitting on top of the feet you are apply extra weight to stretch the tops of the feet. If this is too much of a stretch at first, you can place a rolled up towel across the front of the ankles to decrease the angle. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1604656032586-PUCL156H8NI8BVTXH43I/Virasana+Lauren.png Blog - How to release tension from your feet and ankles Virasana. This posture will stretch the feet even more. If the stretch is too much you can sit up on a blanket or a block to decrease the pressure on the feet. https://www.dynamicyogaanatomy.com/blog/postures-to-release-tension-from-your-deep-shoulder-muscles monthly 0.5 2023-05-10 https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1603412814514-L9VVMX8NPXXO2E30D2J3/Gomukhasana+Anita.png Blog - Postures to release tension from your deep shoulder muscles https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1603415064029-HZUEFP2Y9WOQOEUQJSKL/deep+shoulder+muscles+from+the+back.jpg Blog - Postures to release tension from your deep shoulder muscles In order from top to bottom, you can see the supraspinatous, infraspinatous, teres minor (all of these are part of the rotator cuff) and teres major. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1603415092160-BO9AYD15TQ0AWM2BJTS2/deep+shoulder+muscles+from+the+front.jpg Blog - Postures to release tension from your deep shoulder muscles Attaching to the ribs you can see the pectoralis minor and attaching to the underside of the scapula you can see the subscapularis (another rotator cuff muscle. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1603417231742-6KDKDVRQP8SRYT7LJZBI/Garudhasana%2BAnita.jpg Blog - Postures to release tension from your deep shoulder muscles Garudhasana arms (Eagle pose) - this posture is great for releasing tension in the internal rotators of the shoulder. Not everyone can get into this full position, just pressing your elbows and forearms together can be a good stretch for some people. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1603412814514-L9VVMX8NPXXO2E30D2J3/Gomukhasana+Anita.png Blog - Postures to release tension from your deep shoulder muscles Gomukhasana (cow-face posture) - this postures gives a very thorough stretch to the deep shoulder muscles as one shoulder is in flexion and external rotation and the other is in extension and internal rotation. Being able to do this postures to the extent that you can bind your hands means that your rotator cuff muscles are not tight. If they are, hold a belt or towel instead. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1603413429082-F9Y0ODWNFFYCNIHO4QV2/Parivrtta+Upavishta+Konasana+Anita.png Blog - Postures to release tension from your deep shoulder muscles Parivrtta upavishta konasana - this posture will particularly lengthen the teres minor and major (as well as your latisimus dorsi) of the upper arm. When these muscles are tight they will make it difficult for you to lift your arms above your head. If you cannot reach your foot, place a strap around your foot and hold it with the upper hand. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1603412684689-28TP940WUEICW07ANNYX/Ardha+Matsyendrasana+2+Anita.png Blog - Postures to release tension from your deep shoulder muscles Ardha matsyendrasana - the bind in this posture helps to lengthen the pectoralis minor and the external rotators of the shoulder joint. Use a belt if you are not able to reach your foot. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1603413693228-C7HIAAT8Y7KIQJYNLB94/Chatus+pitham+anita.png Blog - Postures to release tension from your deep shoulder muscles Chatus pitham - any posture where the arms are behind the torso will lengthen your chest muscles. If your pectoralis minor is tight these types of postures are good to include. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1603413779729-SW1GSDESSGTAQB0XL7RO/Purvottanasana+variation+2+Anita.png Blog - Postures to release tension from your deep shoulder muscles Purvottanasana variation - another variation where the arms are behind the back. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1603413825788-ZAV1UR20G1WC7QQQ40ET/Dhanurasana+Anita.png Blog - Postures to release tension from your deep shoulder muscles Dhanaurasana (Bow pose) - this posture provides a deep stretch to the pectoral (chest) muscles. https://www.dynamicyogaanatomy.com/blog/wrist-injuries-in-yoga monthly 0.5 2023-05-10 https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1586673253209-IS0K9HLO94C2639LI4N4/Astavakrasana+Anita.png Blog - Wrist injuries in yoga https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1586675912090-YG2JM46E0575ULCBJPHF/Adho+mukha+svanasana+Anita.png Blog - Wrist injuries in yoga Avoid hyper-extension in Downward dog to build up strength in your arm muscles. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1586676078548-VBP5FFJI7BE5DT3DI3FA/Santolanasana+Anita.png Blog - Wrist injuries in yoga This is a common pose where people lock their elbows and put excessive strain on the wrist joints. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1586675961414-9N8U9L4KOSS6C64U20B4/Urdhva+mukha+svanasana+Anita.png Blog - Wrist injuries in yoga When you keep your elbows slightly bent in this posture you can really feel the triceps working. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1586683769369-E2UNWRC6YOZXR5K4OYMX/Bakasana+Anita.png Blog - Wrist injuries in yoga https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1586683795140-4IGYQXNFZJBGSS9R3P0Y/Bhujapidasana+Anita.png Blog - Wrist injuries in yoga https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1586683821423-J3K36GELLCYFQZK8AF6K/Parsva+bakasana+Anita.png Blog - Wrist injuries in yoga https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1586684083280-5PIR1AUW1TOT355YZLQO/Mayurasana+Taj.png Blog - Wrist injuries in yoga https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1586684240996-M5J6SXD425UL1QU53CK8/Vasistasana+Jean.png Blog - Wrist injuries in yoga https://www.dynamicyogaanatomy.com/blog/how-to-improve-your-bakasana monthly 0.5 2023-05-10 https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1585293415385-1JXJULUWM875VH4RLVME/Bakasana+Anita.png Blog - How to improve your Bakasana (Crow pose) https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1585647012144-MONRBY7V6LAK60LFJR8W/Adho+mukha+svanasana+Anita.png Blog - How to improve your Bakasana (Crow pose) Keep your hands active in Downward dog to strengthen your wrist and finger flexor muscles. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1585647470245-PFIGCSAXC5T5GQU70LF9/Santolanasana+Anita.png Blog - How to improve your Bakasana (Crow pose) As you shift your weight forward to bring your centre of gravity towards your hands, you can feel the pressure in the tips of your fingers increasing. Make sure you keep your fingers active. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1585653683334-Z49EYVI1XHX0Y8MHGGME/Wrist+stretch+4+Anita.png Blog - How to improve your Bakasana (Crow pose) https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1585653269379-V03LLQFX48EJVYYGTMNI/Wrist+stretch+5+Anita.png Blog - How to improve your Bakasana (Crow pose) https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1585653029951-D3602JGSZZTQ7SALLQD7/Wrist+stretch+3+Lauren.png Blog - How to improve your Bakasana (Crow pose) https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1585653059539-L5AWWSY6WOYXR3FVAKXJ/Wrist+stretch+2+Lauren.png Blog - How to improve your Bakasana (Crow pose) https://www.dynamicyogaanatomy.com/blog/how-to-strengthen-the-right-muscles-to-prevent-shoulder-and-neck-injuries-in-yoga-practice monthly 0.5 2023-05-10 https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1584412579102-6SQBKO6CXOY7ZEMFBPS8/Chaturanga+dandasana+Anita.png Blog - How to strengthen the right muscles to prevent shoulder and neck injuries in yoga practice. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1584425117398-IQGTDY847JZKAYJ4BJ8B/up+shoulder+muscles.jpg Blog - How to strengthen the right muscles to prevent shoulder and neck injuries in yoga practice. The muscles that lift the shoulder girdle up towards the neck: rhomboids major and minor, levator scapulae. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1584425134637-LXZCYWOF9UU4Y422NQ7Q/up+trapezius.jpg Blog - How to strengthen the right muscles to prevent shoulder and neck injuries in yoga practice. The upper trapezius muscles also lift the shoulder girdle upwards toward the neck and head. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1584425153259-LIKO741EVLGM9MZ2MLOP/shoulder+muscle+down.jpg Blog - How to strengthen the right muscles to prevent shoulder and neck injuries in yoga practice. The muscles that pull the shoulder girdle downwards: serratus anterior, lower trapezius, pectoralis minor and subclavius. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1584426847899-RUUEP6OV04GVRAU3HO02/Chaturanga+dandasana+Anita.png Blog - How to strengthen the right muscles to prevent shoulder and neck injuries in yoga practice. Practising Chaturanga dandasana repeatedly without sufficient strength in the serratus anterior and lower trapezius can lead to shoulder injuries and neck tightness. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1584428467082-0WXUQN990OLYB2CBC9Y6/Santolanasana+Anita.png Blog - How to strengthen the right muscles to prevent shoulder and neck injuries in yoga practice. Build strength first in Plank before attempting Chaturanga dandasana. If you can’t hold a full plank like this and slowly press down without your shoulders riding up or head dipping forward you shouldn’t be practising the full Chaturanga dandasana. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1584427649361-KOL38EDJULLV51JWU4ZG/Sirsasana+Jean.png Blog - How to strengthen the right muscles to prevent shoulder and neck injuries in yoga practice. Sirsasana requires the ability to stabilise the shoulder girdle https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1584427722085-KROOSGVLLO0HBI2WUE9P/Pinca+mayurasana+Taj+sil.png Blog - How to strengthen the right muscles to prevent shoulder and neck injuries in yoga practice. Pinca mayurasana https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1584428738217-EOD2HZKQVWLBO2GZRHJU/Handstand+Taj.png Blog - How to strengthen the right muscles to prevent shoulder and neck injuries in yoga practice. Handstand https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1584429321226-HE5SPQW7JM9VIGA6FG1V/Cat+pose+Anita.png Blog - How to strengthen the right muscles to prevent shoulder and neck injuries in yoga practice. The action of pushing the arms into the floor and pulling the ribcage up away from the floor will strengthen the serratus anterior. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1584429257996-HB1IDZ6UVUJZK5UO8L53/Bakasana+Anita.png Blog - How to strengthen the right muscles to prevent shoulder and neck injuries in yoga practice. The same action can be done in Bakasana. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1584429491510-KDA5IN6L1BXBGXR9DQIY/Forearm+santolanasana+Anita.png Blog - How to strengthen the right muscles to prevent shoulder and neck injuries in yoga practice. …and again in Plank https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1584429518147-E5JMZ5NETSAZY9I1ZY8X/Dandasana+Anita.png Blog - How to strengthen the right muscles to prevent shoulder and neck injuries in yoga practice. Actively draw the scapulae and clavicles down in Dandasana. You may need to find the right place for your hands depending on the length of your arms. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1584429548117-OW8P9BT7M5F30DOTJRRN/Bhujangasana+arms+back+Anita.png Blog - How to strengthen the right muscles to prevent shoulder and neck injuries in yoga practice. This variation of Bhujangasana strengthens the lower trapezius. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1584429349775-2HV1MAQTJI2HPIKXLCCB/Chatus+pitham+anita.png Blog - How to strengthen the right muscles to prevent shoulder and neck injuries in yoga practice. So does this posture. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1584429290265-JB55KL2SIUV4GS1AQD29/Chakravakasana+open+twist+Anita.png Blog - How to strengthen the right muscles to prevent shoulder and neck injuries in yoga practice. If you make sure you keep your shoulderblades down as you rotate, this posture is very effective at strengthening the lower trapezius. https://www.dynamicyogaanatomy.com/blog/the-value-of-plank-pose-and-its-variations monthly 0.5 2023-05-10 https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1583972229487-4BA8R1V89QGLI6RTIPUG/Santolanasana+Anita.png Blog - The value of Plank pose and its variations https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1583978064224-XSW0EWPXSMB9K3CBOIZV/Samasthiti+Anita.png Blog - The value of Plank pose and its variations Samasthiti - this asana teaches us the balanced alignment of the spine, ribs and pelvis. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1583978017336-57B38IH8QUV60QDOX1P6/Dandasana+Anita.png Blog - The value of Plank pose and its variations Dandasana - we maintain this relationship of the spine, ribs and pelvis as we are in a seated position. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1583978261822-CT81MO9II1H3NQXKGWNK/Santolanasana+Anita.png Blog - The value of Plank pose and its variations Plank - we maintain this relationship but now it is much more challenging for the abdominal, chest, shoulder and arm muscles. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1583973850439-4GVUODY5RIU425FULK2J/Chakravakasana+1+Anita.png Blog - The value of Plank pose and its variations Chakravakasana variation - this can be used as a modification of plank to build up strength. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1583985123315-AOGYIOICYCCPCL205LNB/Cat+pose+Anita.png Blog - The value of Plank pose and its variations You can practice pushing away from the floor with your arms and pulling the chest away from the floor as a stepping stone to developing strength for Plank. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1583972318105-OAEZ15PUOG1AIFBR1PX4/Forearm+santolanasana+Anita.png Blog - The value of Plank pose and its variations Many people have sore wrists and need to modify the posture. This one is easier on the wrists but more challenging for every other part! https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1583986576010-MDR6QVEMIPCYWV7ADGBN/Vasisthasana+on+forearms+variation+Anita.png Blog - The value of Plank pose and its variations Vasisthasana on the forearm https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1583978731303-GSTEE7VPHNFEXOK0R5AO/Chaturanga+dandasana+Anita.png Blog - The value of Plank pose and its variations Chaturanga dandasana https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1583974037382-128LYC4AHR09HNWRTW5E/Bakasana+Anita.png Blog - The value of Plank pose and its variations Bakasana will be almost impossible if you haven’t developed enough abdominal and upper body strength. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1583972399410-EO30XAQ4A3BWSEYI4XWI/Vasistasana+kneeling+Anita.png Blog - The value of Plank pose and its variations Easier side plank variation https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1583972430972-M09KD7V7JYON2IQ77TW2/Vasistasana+variation+Anita.png Blog - The value of Plank pose and its variations Side plank variation https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1583972459828-XM43C9UNEO39R83FT3WV/Vasistasana+variation+2+Anita.png Blog - The value of Plank pose and its variations Side plank variation adding challenge https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1583973437096-OBYCRP426DIWMAGCN8B4/Vasistasana+Jean.png Blog - The value of Plank pose and its variations Vasisthasana - one of the more challenging variations https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1583973504419-7332O2AY1D43QTHUQ4SA/image-asset.png Blog - The value of Plank pose and its variations https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1583973572421-SZG145FWN52KURXTVPYX/Purvottanasana+variation+Anita.png Blog - The value of Plank pose and its variations Purvottanasana variation https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1583973703767-GW79VX1SSY9SYZ3UA072/Purvottanasana+Anita.png Blog - The value of Plank pose and its variations Purvottanasana https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1583973625431-P0Y7C4HR7MYLJSRG5MP9/Purvotanasana+2+Anita.png Blog - The value of Plank pose and its variations Taking your head back is not recommended if you have neck issues or a head forward posture. It will be better to look forward and strengthen your neck flexors instead. https://www.dynamicyogaanatomy.com/blog/which-neck-muscles-are-affected-by-a-head-forward-position monthly 0.5 2023-05-10 https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1583557647147-A6VB4QAQA9HQDB5PBSVT/longus+coli+and+capitus.jpg Blog - Which neck muscles are affected by a head forward position? https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1583561317561-U5FNP7CY3QSGWOKQKJSN/neck+muscles.jpg Blog - Which neck muscles are affected by a head forward position? The deep neck flexors that run down the front of the spine and the muscles at the back of the neck (erector spinae and splenius) can become long and weak with a head forward posture. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1583561542141-824NWPQ809D5566TNAT5/traps.jpg Blog - Which neck muscles are affected by a head forward position? The middle and lower trapezius muscles can also become long and weak. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1583562131922-G9TZZ781NKL3TSSB1BI6/neck+muscles+2.jpg Blog - Which neck muscles are affected by a head forward position? The sternocleidomastoid, suboccitipals and levator scapula can all become short and tight in a head forward posture. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1583562632946-2WAT2GWJQSGRHTHMNF57/trapezius.jpg Blog - Which neck muscles are affected by a head forward position? The upper trapezius muscles when tight pull the back of the head down and the shoulderblades up. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1583562373651-FHVAPN0G7J5F7SM0GHV3/pecs.jpg Blog - Which neck muscles are affected by a head forward position? Pectoralis major and minor can also become contracted in some cases. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1583563694097-3VWKF5C7A3DFFVZ8L40R/Sarvangasana+Taj.png Blog - Which neck muscles are affected by a head forward position? Salamba sarvangasana is not a good idea if you are prone to headaches or have any neck or shoulder issues. https://www.dynamicyogaanatomy.com/blog/what-is-a-head-forward-posture monthly 0.5 2023-05-10 https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1583961662545-49P2WVOM8ML9SG5DNS2M/neutral+neck+wide+2.jpg Blog - What is a head forward posture? https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1583219844439-MXO9HEY2P94VL63XUPW8/Chakravakasana+2+Anita.png Blog - What is a head forward posture? Chakravakasana variation - any posture where you lift the head and neck up against gravity will strengthen the back of your neck. Make sure you don’t jut your chin forward. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1583219945544-0TRPRYZ43YX0YQM33AFY/Chakravakasana+1+Anita.png Blog - What is a head forward posture? Chakravakasana variation - this posture adds challenge to the upper back muscles when you lift your arm. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1583219995500-ADTO2XL3D1QKCHVRAZT2/Chakravakasana+open+twist+Anita.png Blog - What is a head forward posture? Chakravakasana variation - this posture strengthens the upper back and neck muscles https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1583220079140-W81CNQHD4D1AOB04HFRG/Bhujangasana+arms+back+Anita.png Blog - What is a head forward posture? Bhujangasana variation - again your are lifting your head and neck up against gravity, this will strengthen the back of your neck and your upper back. Make sure you don’t jut your chin forward. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1583220243729-UPVC6YDWKL2F4YV8UEXG/Chatus+pitham+anita.png Blog - What is a head forward posture? Chatus pitham - this posture strengthens your upper back muscles and stretches your chest muscles. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1583220195916-7V0POCZK1ZKGIZOJQ0NG/Dhanurasana+Anita.png Blog - What is a head forward posture? Dhanurasana - another posture to stretch your pectoral muscles. https://www.dynamicyogaanatomy.com/blog/asv7un1t1fnbwepf2q7jnmx3mvdipz monthly 0.5 2023-05-10 https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1582841502858-N06CV74CFIO3ZVS8POSK/Chakravakasana+open+twist+Anita.png Blog - How to practise Yoga when you have a disc bulge or herniation in your lumbar spine https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1582869568658-BXN8YLKUMQI8CCRSQXKX/Utanasana+Anita.png Blog - How to practise Yoga when you have a disc bulge or herniation in your lumbar spine Avoid spinal flexion https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1582869934847-OT5UYGBGJVY47IMGBIYE/Paschimottanasana+C+Anita.png Blog - How to practise Yoga when you have a disc bulge or herniation in your lumbar spine Avoid spinal flexion - seated forward bends are the worst for this type of injury https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1582869686485-XR8ZBL6QSMQV1BP76SC8/Parivrtta+janu+sirsasana+Anita.png Blog - How to practise Yoga when you have a disc bulge or herniation in your lumbar spine Avoid lateral flexion (sidebending) https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1582869634389-5KYLD7CJ2PIGGRBFHBIY/Parivrtta+parvakonasana+Anita.png Blog - How to practise Yoga when you have a disc bulge or herniation in your lumbar spine Avoid spinal rotation - especially closed twists https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1582869750810-CC38LZ0TD17DPJ8UBKNC/Paripoorna+navasana+Anita.png Blog - How to practise Yoga when you have a disc bulge or herniation in your lumbar spine Avoid abdominal postures that load the injured disc https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1582870884764-QI7C59YK2XQK84208HQ8/Ardha+navasana+Anita.png Blog - How to practise Yoga when you have a disc bulge or herniation in your lumbar spine Avoid abdominal postures that load the injured disc https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1582870980432-OMD8V4ET0STTNPW4XHX1/Halasana+Taj.png Blog - How to practise Yoga when you have a disc bulge or herniation in your lumbar spine Aaaahhhhh!!!! https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1582870346793-T772PWRDK4YWZWD1SXQ3/Bhujangasana+Anita.png Blog - How to practise Yoga when you have a disc bulge or herniation in your lumbar spine Gentle spinal extension to help move the disc back into place https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1582870395886-A6PS9F8YZY4CLX6OIJB0/Bhujangasana+Anita.png Blog - How to practise Yoga when you have a disc bulge or herniation in your lumbar spine Gentle spinal extension to strengthen the spinal muscles - don’t use your arms/hands to press up https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1582870795248-GJ1D1SH6RDTB9EHY0NU1/Chakravakasana+1+Anita.png Blog - How to practise Yoga when you have a disc bulge or herniation in your lumbar spine Postures to stabilise the spine https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1582870506090-9DS4UC0R659DHAJKOW4Y/Chakravakasana+2+Anita.png Blog - How to practise Yoga when you have a disc bulge or herniation in your lumbar spine Postures to stabilise and create strength https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1582870567304-PFSRIO2M64W68A5HGCC7/Chakravakasana+open+twist+Anita.png Blog - How to practise Yoga when you have a disc bulge or herniation in your lumbar spine Postures to strengthen the spinal muscles https://www.dynamicyogaanatomy.com/blog/what-is-sciatica monthly 0.5 2023-05-10 https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1582627167558-2PFNBCFHJFHRH8QYN6BA/sciatica.jpg Blog - What is Sciatica? https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1582686698969-BE9WSZG28B39APFKBROT/sciatic+nerve+roots+exiting+the+lumbar.jpg Blog - What is Sciatica? The nerve roots exiting the spine from L4 to S3. These unite to from the sciatic nerve. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1582685599438-2HG9GA91Z70ED82S18T9/Sciatic+nerve.jpg Blog - What is Sciatica? The sciatic nerve and it’s branches. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1582687484488-QSCT65FBNZC385YB57SR/Piriformis.jpg Blog - What is Sciatica? The sciatic nerve passes either very close or even through the piriformis muscle; it can be affected by tightness, spasm or hypertrophy of this muscle. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1582688406795-VDWK22K8JGG2BDGQ055I/Bhujangasana+on+forearms+Anita.png Blog - What is Sciatica? Gentle backbends can help with lumbar disc herniations. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1582688463532-O6F74UUAZEO4B9QB56TU/Bhujangasana+Anita.png Blog - What is Sciatica? Strengthening the back can bring back stability to the injured area. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1582689046593-8WUJBVUD5GLTA2CC7O2F/Chakravakasana+Anita.png Blog - What is Sciatica? Chakravakasana is an example of a pose where you need to stabilise the lumbar spine. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1582689266148-AURAZ7X8NKJS4ZU25SRE/Jathara+parivartanasana+2+Anita.png Blog - What is Sciatica? Jathara parivartanasana variation https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1582689321384-AD9SC9JT8PF5JQBOL56M/Sukhasana+forward+Anita.png Blog - What is Sciatica? Sukhasana forward https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1582689440598-G9AOFVMQYEGC7YFQCLN0/Gomukhasana+Anita.png Blog - What is Sciatica? Gomukhasana - you can also fold forward to get a deeper stretch. https://www.dynamicyogaanatomy.com/blog/postures-to-release-tension-from-your-deep-hip-muscles-6elf5 monthly 0.5 2023-05-10 https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1582321449755-9XT2271DF2M8YLQG3074/Parighasana+Anita.png Blog - Postures to release tension from your deep hip muscles. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1582265942617-NAQ7SWFSMTABMEQL4NFZ/psoas+iliacus+pect.jpg Blog - Postures to release tension from your deep hip muscles. Psoas, iliacus and pectineus https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1582242467194-ZJDUY1CSK8GLDB47Z1BR/Virabhadrasana+1+Anita.png Blog - Postures to release tension from your deep hip muscles. Virabhadrasana 1 https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1582242543446-3BOBKEB1IGXYRMR92WCG/Anjaneyasana+variation+3+Anita.png Blog - Postures to release tension from your deep hip muscles. Anjaneyasana https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1582250326556-IC6OQPD2WKV58XXMIVPH/Lunge+variation+4+Anita.png Blog - Postures to release tension from your deep hip muscles. Anjanesasana variation https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1582265906840-FSI6EVS4NSFXTWAZ3ZXA/deep+hip+rotators.jpg Blog - Postures to release tension from your deep hip muscles. Deep hip rotators https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1582248849707-VFHY589ANGBLQ8QT8GHD/Janu%2BSirsasana%2BAnita.jpg Blog - Postures to release tension from your deep hip muscles. Janu sirsasana https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1582248949471-YP3ALKZ6XXH96VHIFXAX/Triangmukhaikapada+Anita.png Blog - Postures to release tension from your deep hip muscles. Triangmukaikapadapaschimottanasana https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1582249829198-IV8MWY4N5W9EA09L8EID/Ardha+baddha+padma+paschimottanasana+Anita.png Blog - Postures to release tension from your deep hip muscles. Ardha baddha padma pascimottanasana https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1582248882423-OUWQOVFTXN0HN4YQJIED/Jathara+parivartanasana+2+Anita.png Blog - Postures to release tension from your deep hip muscles. Jathara parivartanasana variation https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1582249016540-4EOYXE5H4C4Z96P2LIX4/Sukhasana+forward+Anita.png Blog - Postures to release tension from your deep hip muscles. Sukhasana forward https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1582265100256-UNTOARUYHEBK107VTTWL/glute+max.jpg Blog - Postures to release tension from your deep hip muscles. Gluteus maximus, medius and tensor fascia latae https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1582265289466-BMA2XKMSYG8AXEX27UM5/glute+med+etc.jpg Blog - Postures to release tension from your deep hip muscles. Gluteus minimus and medius https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1582249249342-A467GJWMPYL8R3T3M5IR/Trikonasana+Anita.png Blog - Postures to release tension from your deep hip muscles. Trikonasana https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1582249174887-RY05M6IWP535P9VZU11O/Parighasana+Anita.png Blog - Postures to release tension from your deep hip muscles. Parighasana https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1582249916387-ZJP0O24F1Z06D0B7SVBP/Parighasana%2Bseated%2BAnita.jpg Blog - Postures to release tension from your deep hip muscles. Parivrtta janu sirsasana https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1582249369051-WFXBSYG8VERY1CMO72I6/Side+stretch+Anita.png Blog - Postures to release tension from your deep hip muscles. Outer hip stretch https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1582264503773-YU8V014ET32CV1IYZEOR/hip+adductors.jpg Blog - Postures to release tension from your deep hip muscles. Hip adductors https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1582249669158-BW95AFABBPLDPRN75OZJ/Parsvasahita+Anita.png Blog - Postures to release tension from your deep hip muscles. Parsvasahita https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1582250025287-V6D4P00WIQ78USYWYA16/Ardha+Chandrasana+Anita.png Blog - Postures to release tension from your deep hip muscles. Ardha chandrasana https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1582249479242-5XYIB16G7ZWP2H4J1PQN/Virabhadrasana+2+Anita.png Blog - Postures to release tension from your deep hip muscles. Virabhadrasana 2 https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1582249530093-XRMQ6H1OI3AMUKRCKZC8/Baddha+Konasana+Anita.png Blog - Postures to release tension from your deep hip muscles. Baddha konasana https://www.dynamicyogaanatomy.com/blog/common-habits-in-yoga-that-can-make-you-vulnerable-to-knee-injuries monthly 0.5 2023-05-10 https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1582004838944-IJB05RHET97DG5G4CW3V/knee+injury.jpg Blog - Common habits in Yoga that can make you vulnerable to knee injuries. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1582006471356-42LG2KO8HLBYC7RPJHNS/knee+alignment+1.png Blog - Common habits in Yoga that can make you vulnerable to knee injuries. The kneecap is aligned with the centre of the foot. This prevents excessive lateral rotation of the knee. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1582006526449-W8D7NE185EYQH98B5IC4/knee+alignment+2.png Blog - Common habits in Yoga that can make you vulnerable to knee injuries. The kneecap is not aligned with the centre of the foot https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1582003630814-UST82C16PKEU9ZCWAV40/calf+muscles.png Blog - Common habits in Yoga that can make you vulnerable to knee injuries. The gastrocnemius, soleus and peroneal muscles can affect your knees when they are tight. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1582002012536-HO8RLND3M1GP1ZOFOW1S/Adho+mukha+svanasana+Anita.png Blog - Common habits in Yoga that can make you vulnerable to knee injuries. Adho mukha svanasana will lengthen your gastrocnemius muscles. Try it with the feet together to get a full stretch. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1582002173434-5FVMUD7TUX3FNDOZN6HS/Prasarita+Padottanasana+Anita.png Blog - Common habits in Yoga that can make you vulnerable to knee injuries. Prasarita padottanasana will lengthen the peroneal muscles on the side of the shin. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1582009161212-QGK21JAM4A1F20ZBY6JD/Utkatasana+Jean.png Blog - Common habits in Yoga that can make you vulnerable to knee injuries. Utkatasana https://www.dynamicyogaanatomy.com/blog/common-muscular-imbalances-that-affect-the-knee-in-yoga monthly 0.5 2023-05-10 https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1581724089375-3VDVORR8QU5S6F828FRF/Ardha+Matsyendrasana+2+Anita.png Blog - Common muscular imbalances that affect the knee in Yoga https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1581742237847-95QBU5JKLA61OPMF5UJ4/outer+leg+muscles.png Blog - Common muscular imbalances that affect the knee in Yoga Outer leg muscles that can become tight. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1581719583034-7UWDU531QMRB9J1MQD1F/Virasana%2BLauren.jpg Blog - Common muscular imbalances that affect the knee in Yoga Virasana https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1581719542674-TJ9UW7SJY9IKLOTBJE9I/Ardha+Matsyendrasana+2+Anita.png Blog - Common muscular imbalances that affect the knee in Yoga Ardha matsyendrasana variation https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1581720934064-YYOVRQVWFDFIDAGHL019/Virabhadrasana+1+Anita.png Blog - Common muscular imbalances that affect the knee in Yoga Virabhadrasana 1 https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1581720761855-VJVNFF4Z732FTTMY1QFQ/Virabhadrasana+2+Anita.png Blog - Common muscular imbalances that affect the knee in Yoga Virabhadrasana 2 https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1581721871871-VE8GTKQELBHAVYOGZWX2/Parivrtta+trikonasana+Anita.png Blog - Common muscular imbalances that affect the knee in Yoga Parivrtta trikonasana - lengthens the outer hamstrings and hip muscles https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1581721800736-P6I6QBYRWH6W1X6YUQVO/Jathara+parivartanasana+2+Anita.png Blog - Common muscular imbalances that affect the knee in Yoga Jatahara parivartanasana - lengthens the outer hip and thigh muscles https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1581721724706-8I4ORZZXUU8GP5X002G3/Sukhasana+forward+Anita.png Blog - Common muscular imbalances that affect the knee in Yoga Sukasana forward - lengthens the outer hip and thigh muscles https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1581721757874-DJ60CNRQPIZHQETVH2KX/Triangmukhaikapada+Anita.png Blog - Common muscular imbalances that affect the knee in Yoga Triangmukaikapada paschimottanasana - lengthens the quads and stretches the top of the foot https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1581721987147-FWKNVOG7T97GZBMYHO8K/Vajrasana%2BLauren.jpg Blog - Common muscular imbalances that affect the knee in Yoga Vajrasana - lengthens the quads and stretches the tops of the feet https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1581723196899-V1S36CP92C8KFIY7V9CR/Toe%2Bstretch%2BLauren.jpg Blog - Common muscular imbalances that affect the knee in Yoga To stretch the undersides of the feet and the toes https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1581723248372-K113FWJTR0TL6FNG2TQV/Virasana%2BLauren.jpg Blog - Common muscular imbalances that affect the knee in Yoga To stretch the tops of the feet and thigh muscles https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1581724710143-9GTLT4OQB97XAYKFWG6C/Utkatasana+Jean.png Blog - Common muscular imbalances that affect the knee in Yoga To keep the ankles supple https://www.dynamicyogaanatomy.com/blog/common-reasons-for-pain-in-lotus-pose monthly 0.5 2023-05-10 https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1581381499985-KVJO6NLM6H1O9ZC51WE1/taj+lotus+2.jpg Blog - Common reasons for pain in Padmasana (Lotus pose) https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1581388091255-ANJTRMRMRGT970B4ZWEB/Trikonasana+Anita.png Blog - Common reasons for pain in Padmasana (Lotus pose) - Trikonasana https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1581387557537-QPKC3YEUH38QVFFVV2JU/Parivrtta+trikonasana+Anita.png Blog - Common reasons for pain in Padmasana (Lotus pose) - Parivrtta trikonasana https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1581387478349-0AC325BYX66L5NDIGATV/Adho+mukha+svanasana+Anita.png Blog - Common reasons for pain in Padmasana (Lotus pose) - Adho mukha svanasana https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1581387469280-VDYMQ7DL863KO7T15WGB/Anjaneyasana+variation+4+Anita.png Blog - Common reasons for pain in Padmasana (Lotus pose) - Anjanyesana variation https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1581388396533-A0WEVQZJTKBZYRH4P1NZ/Dwipadapitham%2BTaj.jpg Blog - Common reasons for pain in Padmasana (Lotus pose) - Dwipadapitham https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1581387582810-4DZBIVAH5OD63K7HHU4G/Sukhasana+forward+Anita.png Blog - Common reasons for pain in Padmasana (Lotus pose) - Sukhasana forward https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1581387613085-0B8EC3GSS71J5EKLX0CM/Utkatasana+Jean.png Blog - Common reasons for pain in Padmasana (Lotus pose) - Utkatasana https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1581388596499-0I7RZYYQLTVSDUX6CMGX/Virasana%2BLauren.jpg Blog - Common reasons for pain in Padmasana (Lotus pose) - Virasana https://www.dynamicyogaanatomy.com/blog/ustrasana-camel-suggestions-for-practice monthly 0.5 2023-05-10 https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1581046065166-C6C5W8RUWLHS00CAYE4O/Ustrasana+Anita.jpg Blog - Ustrasana (Camel pose) - suggestions for practice https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1581057213003-JYAV0K4BX51KPAKT1TRU/starting+ustrasana.jpg Blog - Ustrasana (Camel pose) - suggestions for practice https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1581057308096-QYOFDQZIBKVYEJENNYJZ/step+1.jpg Blog - Ustrasana (Camel pose) - suggestions for practice https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1581057496389-PLPO48CXHWU00JTT9LV8/step+2.jpg Blog - Ustrasana (Camel pose) - suggestions for practice https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1581057635337-DOU8CCJGBMIN31IYMTSA/step+3.jpg Blog - Ustrasana (Camel pose) - suggestions for practice https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1581057673484-NEISHTAEINULGBL8SUTU/step+4.jpg Blog - Ustrasana (Camel pose) - suggestions for practice https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1581056075892-0EAO09QR00NG35UXSXUN/moving+into+ustrasana.jpg Blog - Ustrasana (Camel pose) - suggestions for practice https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1581058523334-1MSLT977X8E3FYVHE765/exiting+the+pose.jpg Blog - Ustrasana (Camel pose) - suggestions for practice https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1581059952929-2YF27WLTGKLXR53UWR8M/Laguvajrasana%2BAnita.jpg Blog - Ustrasana (Camel pose) - suggestions for practice Laghuvajrasana https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1581059750371-PGWCU6AOGN2LSJE5C7TH/Kapotasana%2BAnita.jpg Blog - Ustrasana (Camel pose) - suggestions for practice Kapotasana https://www.dynamicyogaanatomy.com/blog/how-to-improve-your-lunges-anjaneyasana monthly 0.5 2023-05-10 https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1572493423806-JQC4Y4QGPPQZ73UOFQLI/Ardha%2Bustrasana%2BAnita.jpg Blog - How to improve your Lunges (Anjaneyasana). https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1580798811497-6FX113YVQBRJP748U6OP/Hip+flexors.png Blog - How to improve your Lunges (Anjaneyasana). The hip flexor muscles. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1580859894758-0VV6RJJC1W7GITIQHFJ6/neutral+pelvis.png Blog - How to improve your Lunges (Anjaneyasana). A neutral pelvic tilt. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1580859789338-BIEOVE88ARRA4LS8WGQA/Anterior+pelvic+tilt.png Blog - How to improve your Lunges (Anjaneyasana). An anterior pelvic tilt - the front of the pelvis is tilted downwards. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1580861759144-IY0TFN87ZN7X9JYZI1L0/Ustrasana+pelvic+tilt+back.png Blog - How to improve your Lunges (Anjaneyasana). The hip flexor muscles are long enough to allow the pelvis to tilt backwards in Ustrasana. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1580861805466-5DBCLJ7LRXZ15B62RNM9/Ustrasana+ant+pelvic+tilt.png Blog - How to improve your Lunges (Anjaneyasana). The hip flexor muscles are too short to allow the pelvis to tilt back. In fact, they are pulling it forward, which causes excessive arching in the lumbar spine - leading to compression and discomfort. https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1580795159308-UHKBNBW214E0AGXET9H5/Virabhadrasana+1+Anita.png Blog - How to improve your Lunges (Anjaneyasana). Virabhadrasana 1 https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1580795223277-G9YMR9QLD440YP142XHM/Virabhadrasana+2+Anita.png Blog - How to improve your Lunges (Anjaneyasana). Virabhadrasana 2 https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1580797109905-7FDZHHT7B6RS0TSOP3R7/Anjaneyasana+variation+Anita.png Blog - How to improve your Lunges (Anjaneyasana). Lunge variation https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1580795771193-90WZSQQXWAL4DB4N7YMZ/Lunge%2Bvariation%2B4%2BAnita.jpg Blog - How to improve your Lunges (Anjaneyasana). Lunge variation https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1580795406774-3IXT282AF7WYJ9CO41JW/Anjaneyasana+variation+5+Anita.png Blog - How to improve your Lunges (Anjaneyasana). Lunge variation https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1580797202290-QCXJXYFS5G8B0I6I3YE5/Anjaneyasana+variation+4+Anita.png Blog - How to improve your Lunges (Anjaneyasana). Lunge variation https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1580795502950-DB2KVM6M4RCQO81ZGWJL/Bent+knee+lunge+Anita.png Blog - How to improve your Lunges (Anjaneyasana). Lunge variation https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1580797451943-E27NDZJZW12TBNZD9FS2/Anjaneyasana+variation+2+Anita.png Blog - How to improve your Lunges (Anjaneyasana). Lunge variation https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1580862762732-8DTUIR4C51R0BL9AYC0K/lunge+technique.png Blog - How to improve your Lunges (Anjaneyasana). In the first drawing, the pelvis remains upright, giving a good stretch to the hip flexors. In the second drawing the pelvis is tilting forward which gives less stretch and increases the lumbar curve. https://www.dynamicyogaanatomy.com/blog/what-is-lumbar-facet-joint-compression monthly 0.5 2023-05-10 https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1580439126585-F5IS50RL10XCALV8W471/Untitled-1.jpg Blog - What is Lumbar Facet Joint Compression? https://images.squarespace-cdn.com/content/v1/5db2676462933b631ac66d03/1580285757565-SNHRMMAMOIDKUWM11PU3/Lumbar+Spine+facet+joints.png Blog - What is Lumbar Facet Joint Compression? 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