• Stretches the entire length of the spine
• Exercises pancreas, liver, spleen and nervous systems
• Reduces symptoms of asthma
• Perfects control and balance
• Improve physical, psychological, and mental strength
• Strengthens the heart muscle
• Strengthens and firms arms, hips, abdomen, buttocks and upper thighs
• Stretches capacity of the lungs
• Corrects poor posture
• Helps tennis elbow and varicose veins
  Instructions

  Things You’ll Need:

  • Yoga mat
  • Loose, comfortable clothing

  1. Stand on the mat with your feet together, making sure that your big toes are touching and your heels are somewhat spread apart. Evenly balance your weight through your thighs, your calves, your ankles, and down to your feet.
  2. Firm your thighs as you turn them inward. At the same time, lengthen your spine from your neck down to your tailbone, keeping your back straight, yet relaxed.
  3. Roll your shoulders back slightly as you lift your ribcage, keeping your sternum perpendicular to the floor, until your chest is open. Make sure that when you lift your ribcage that it is just a lift, not a push forward with a lift.
  4. Bring your arms down to your sides, keeping them loose and relaxed.
  5. Straighten your neck, balancing your head evenly between your shoulders, until your chin is parallel with the floor. Find a spot on the wall directly across from you where you can naturally focus your gaze, yet still keeping it soft.
  6. Raise your arms over your head and interlace the fingers of your hands. Release your index fingers and point them to the sky as you press your palms together.
  7. Bring your right foot forward about 3 feet and plant it firmly on the mat.
  8. Shift your weight to your right foot as you lift your left foot off the mat, pointing your toes as this foot leaves the floor.
  9. Bend your upper body forward, initiating this movement from your hips, as you continue to raise your left leg up and out. At the same time, straighten your right leg up into your hip as the rest of your body levels off until it is parallel with the floor. You should be able to draw a straight line from the tips of your index fingers to the big toe of your left foot.
  10. Adjust your head, tilting your neck up slightly so your gaze is not fixed straight down. Now soften your gaze and look through the floor.
  11. Stretch your body in opposite directions, imagining someone is pulling you in one direction at your left foot and the other direction from your hands.
  12. Hold this position for 30 seconds. Come out of it and repeat Steps 6 through 11 for the other side of your body.

Find out how to correctly perform a piriformis stretch. And in the process possibly help your lower back pain!

Your piriformis muscle attaches from your hip to your sacrum (base of your back). Therefore, when your piriformis muscle is tight, it can pull on your sacrum, which then pulls on your lower back, placing additional strain on it. Your piriformis is a deep muscle in your buttock region. Therefore, it can literally be a big pain in the butt! Try these piriformis exercises to see if you can find relief.

There are several different ways you can stretch the piriformis. You can try both ways and see which position you can feel a better stretch.

Piriformis Stretch #1 Lower Trunk Rotation

Lay on your back.

Bend one knee up to your chest.

With the opposite hand, pull your knee across your body until a stretch is felt in your buttock.

Hold 20-30 seconds, repeat 3 times twice daily. Repeat on the other side.

Discontinue if pain increases and stays worse longer than 1-2 hours. If your pain increases into your thigh or lower leg, discontinue this stretch and consult your health care professional.

Stretch #2 Figure Four

Lay on your back.

Cross left ankle over on the right knee.

Bend the right knee up to the chest by putting your hands behind your right thigh until a stretch is felt in the left buttock.

Sometimes this is too strong of a stretch and crossing your ankle on to your knee is all you can tolerate at the time. You may also have difficulty reaching your thigh to pull up your leg. If this is the case, us a towel and hook it around your right thigh to help you pull up your leg.

Hold 20-30 seconds, repeat 3 times twice daily. Repeat on the other side.

Discontinue if pain increases and stays worse longer than 1-2 hours. If your pain increases into your thigh or lower leg, discontinue this stretch and consult your health care professional.

The benefit of stretching is really limitless. I think that’s why some people benefit from and enjoy yoga so much.

Here is a list of some of the benefits of stretching…

Increases mobility in muscles, joints and tendons as well as improve posture.
When mobility is limited in certain areas of the body, it causes the body to be unbalanced and more susceptible to injuries.

Helps prevent injuries such as muscle strains.
A strong, flexible muscle resists stress better than a stiff, inflexible muscle.

Reduces muscle tension and help the body feel more relaxed, reduces muscular fatigue.
Stress can cause muscles to tense up. Tight and tense muscles are more easily injured. All muscles get tired after continuously working for a period of time. Even taking a short break to stretch allows the muscle to regenerate and increase bloodflow.

Increases productivity at home and work.
When you feel good, you can get a lot more accomplished whether at home or work!!

Improves you athletic performance
When you are flexible, your muscles are able to work at their optimum positions.

Helps you FEEL GOOD!