4). Pull your chin up and look towards the ceiling.
Hold for anywhere between 15 to 30 seconds and release the pose.
Back, neck or spine injury.
3). Pyramid Pose
Why it works?
Hamstrings are the main group of muscles that aid in movement and therefore get activated every time our body gets into a fight or flight mode. But the problem arises when our sympathetic nervous system gets into overdrive and our parasympathetic nervous system is unable to calm us down even after the event is over.This leads to residual emotional energy getting stored in our hamstrings.
This is why a lot of us experience tight hamstrings.
Pyramid pose is an excellent pose that provides an intense stretch to the hamstrings to release the stuck emotions.
1). Start in mountain pose. Separate your feet about 3.5 to 4 feet apart by taking your left feet back.
2). Inhale, press your feet firmly on the ground, draw your navel in, lengthen your tail bone, square your hips and interlace your fingers behind the back.
3). Exhale, bend forward towards your knees, and rest your forehead on the knees or the shin depending on your flexibility.
4). To release the posture, press your back heel firmly into the ground and come up slowly.Repeat on the other side.
Hold anywhere between 15 seconds to 1 minute on each side (left and right).
Avoid this pose if you are suffering from back injury or high blood pressure and do Ardha Parvottanasana instead (beginner version of Pyramid pose).
Why it works?
Human head is a pretty heavy organ weighing approximately 8 pounds. We put a lot of strain on our neck muscles by dropping our heads while working on phones and laptops.
Trauma can seriously affect our breathing pattern.Due to constant panic and anxiety , we do a lot of shallow breathing by raising our collar bones and shoulders instead of breathing deeply from the abdomen, putting additional strain on the neck muscles.
This generally leads to tightness in our neck and shoulder area.
Headstand is an excellent pose to relieve tension from the neck and shoulder muscles.
It also improves the body’s alignment by getting head and rest of the body in a straight line.
Due to the inverted posture, it leads to an increased supply of blood to the brain to regulate the autonomic nervous system.
1). Begin in the child’s pose.
2). From the child’s pose, sit upon the heels. Bring your arms together and make a tripod on the ground.
3). Place the head on the ground with the back of the head against the hands. Raise the hips and walk your feet towards the head.Keep the hips up and knees straight.
4). Bend the knees in towards your chest and bring the heels upto the buttocks.
5). Straighten the back and knees.
6). To come out of the posture, bend the knees bringing them to the chest and slowly bring your feet back to the floor.
Start with 15 seconds and gradually deepen the practice to hold upto one minute.