4 Yoga Poses: Square, Reclining leg stretch A, B, C

4 Yoga Poses: Square, Reclining leg stretch A, B, C

1-Square

This asana stretches your lower back, helps reinforce outer hip rotation (which can help alleviate knee strain) and might promote healthy digestion by compressing your stomach.

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1- Sit on the ground in a comfortable position, crossing your legs and keeping your tailbone on the ground. Put your hands on your knees and extend the crown of your head upward.

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2- Place your right foot on your left knee and tuck your left foot under your right knee. Flex your feet so your toes point toward your knees.

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3- Lean forward from your hips and slide your hands forward until you find your edge, but don’t go all the way to the ground. Hold. Inhale and exhale slowly, steady breaths through your nose. Slowly reverse out of the pose.

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MAKE IT EASIER
In step 2, place blocks under your knees and put your hands behind you.

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MAKE IT HARDER
In step 3, place your hands farther away from your body and rest your forehead and forearms on the ground.

BE AWARE If you have sciatica or knee pain or have ever suffered lower-back or knee injuries, you should avoid this pose because it could aggravate those conditions.

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