4 Gentle Poses From Curvy Yoga
Here are a few moves you can use right now. You'll need a comfortable floor, a sturdy chair, and a bath towel.
1. Legs on a Chair
Sit in front of the chair. Gently and slowly, shift your body until you can rest your lower legs on the chair seat and your upper body on the ground. Make adjustments as needed to feel comfortable. Stay here for 1 to 3 minutes, continuing to breathe smoothly. To come out of the pose, slowly bring your legs off the chair, rolling onto one side. Pause there for a moment and then gently come up to a seated position; bring your head up last.
2. Reclined Torso Twist
Begin by lying down on your back with your knees bent. Gently rock your knees back and forth a few times (like a windshield wiper). The next time you rock to the right, allow your knees to rest comfortably on the ground, wherever they land. Put a rolled towel underneath them for extra support, if desired. If you find it feels good, you can draw your knees up higher. Stay here for 5 breaths, with your head facing straight up or left. When you're ready to come out of the pose, slowly move your knees back to the center. Then repeat, twisting your knees to the left.
3. Chest Opener
Fold a bath towel in half widthwise. Roll up the folded towel to create a cushion. Place the towel on the floor lengthwise. Sit in front of it and lay back. Your head and neck should be supported by the towel. If the towel roll isn't the right size, unroll or roll it tighter. Extend your arms, palms up. Once you are comfortable, hold the position for 5 deep breaths. When you're ready to come out of the pose, gently roll to one side, off the towel. Pause there for a breath or two, then slowly come up to a seated position.
Lay on your back—on the floor, a bed, or wherever you feel comfortable. If it doesn't feel good to have your legs extended, place a pillow under your knees to elongate your back. Slowly move your attention through the parts of your body, inviting your feet, legs, hips, belly, arms, shoulders, neck, and jaw to relax. Stay here for 3 to 5 minutes. When you're ready to come out, slowly roll to one side. Pause there for 3 breaths and then slowly come up to a seated position, bringing your head up last.
Safety Note: Check with your health care provider before making big changes in your exercise plan.