Given are more yoga poses for flexibility. Some of the poses in the sequences build strength and help you find and contract muscles. Some lengthen muscles, while others soften muscles. Some focus on the breath. I have separated the poses into two categories to address hypertonicity and hypotonicity. The poses are presented from easiest to more challenging, but not in a specific sequence for a particular symptom.
Hopefully you have done some exploration and you know whether you need to do the poses for a hypertonic or hypotonic pelvic floor. Remember, if you are a combination of both hyper- and hypotonic, you need to address the tight muscles first. Getting chronically tight muscles to let go can sometimes happen rather quickly or in some cases may take up to a year (that is how long it took mine to let go). Below are the Yoga Poses for Flexibility .
Twisting Side Angle
Rest your right forearm on your right thigh. Either raise your left arm into the air, or for a more advanced version, wrap your left arm around your lower back and hold onto your upper right thigh. Gaze over your left shoulder, enjoying this twist for five deep breaths. Repeat on the left side. Practicing alone and in a quiet space can open you up to continual inquiry: What am I feeling? How is my breath? Where do I feel movement created by the breath in each pose? Remember that some yoga postures are more difficult to maintain than others.
Straighten your right leg and turn your left toes slightly to the right, making a 45-degree angle. Keep both legs straight as you reach your right hand straight out over your right leg. In addition to that, do lower your right hand, resting it on your right shin, a block, or place your palm flat on the floor. Extend your left arm straight up and gaze at your left fingertips. Stay like this for five deep breaths. Then repeat this yoga pose on the left side.
Intense Side Stretch
Fold forward over your straight right leg, resting your hands on the hips or on either side of the front leg, breathing deeply for five breaths. Step the left foot forward, then repeat on the other side. Be patient with yourself. If you are feeling tired after practicing some of the more challenging postures, switch to practicing supported Viparita Karani (Legs-Up-the-Wall Pose) or supported Supta Baddha Konasana (Reclining Bound Angle Pose) for 10 minutes. With practice, you should find it easier and more relaxing to assume and maintain all of these postures. The heart of practicing yoga postures is to train your nervous system to be calmer, even in a physically challenging pose. Your breath will always let you know if you are doing too much.
Begin in Down Dog. Step your right foot forward between your hands. Gaze below you to keep the head in line with the neck, as you actively keep the back knee lifted, pressing the heel away from you. Breathe deeply for five breaths. Repeat on the left side. Set up the props as pictured and lie on your back with your legs extended and arms at your sides, palms up. Close your eyes and invite your breath to travel into your belly and lower back. Deep breathing in this pose helps the pelvic floor stretch on the inhale and contract on the exhale. Imagine your body releasing toward the ground. Stay in the pose for 5–20 minutes.
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