Yoga for Improved Mobility By Tabitha Zamora

3 yoga postures to do at home regularly, to improve your mobility. 1. Virabhadrasana II – Warrior II Pose 2. Uttguta Parsvakonasana – Extended Side Angle Pose 3. Prasarita Padottanasana – Wide Stance Forward Bend

Virabhadrasana- Warrior II: Lengthens hamstrings and quadriceps. Works the glutes, both standing legs, and the hip flexor of the front leg. Making sure that your front knee tracts over your ankle and your toes are pointing forward. Push down and back through your foot back standing leg. Breath deep and gaze out over your front hand. Hold this pose for 5-10 breaths.

Utthita Parsvokonasana – Extended Side Angle Pose Works the front leg, arm, spine, back leg and hip flexors. Open your hips to the side wall as well as your torso. Reach your fingertips away from your back foot to create a long line. Let gravity do all the work for you but stay strong in the legs. Take long even breaths counting 5-10 inhales/exhales. Relax the head and shoulders.

Prasarita Padottanasana – Wide Stance Forward Bend Lengthens adductors, hamstrings, spine, and glutes, and knees. Tones abdominal organs, and also works as a balancing posture. In my practice, I like to move my weigh back and forth from my toes to my heels. The farther towards your toes the more forward fold you can obtain.

Conclusion Remember to use long balanced breaths while in all of the postures. Practicing regularly and with good alignment for best results. Use blocks or props when needed. Stay in your comfort zone to avoid injury.