Yoga Remedies: Poses for Physical Healing

by Emily Trama

The chosen poses are meant to stretch the muscles and bring some balance back to your body for physical activity recovery or relaxation. Remain focused on the breath and take each pose at your own pace with any modification that feels the most comfortable…

Before you begin, set an intention for yourself. Between each pose come to either A) Adho Mukha Svanasana (Downward-Facing Dog) or B) Balasana (Child’s Pose) and reflect on your intention.

A) Adho Mukha Svanasana downward-facing dog

  1. Begin on your hands and knees

  2. Straighten knees so your body forms a triangle shape

  3. You may stay here or peddle the feet, raise the heels up and down or raise legs back one at a time

B) Balasana child’s pose

  1. Begin in a seated position with your knees tucked underneath you

  2. Stretch your arms in front of you and allow your upper body to fall to the ground

  3. You may stay here or spread your knees further apart

  4. Take this opportunity to massage your forehead side-to-side against the ground

Remember to take your time! We often want to rush the healing process and get quick results, but relaxing and following your instincts over your impulse will always result in a higher level of satisfaction of the mind, body and soul.

1. Upavistha Konasana – seated angle

  1. Begin in a seated position with your back straight and tall, elongating your spine

  2. Spread your legs apart until your hamstrings feel tight

  3. Lean forward with your hands on the ground in front of you

  4. With every exhale, slowly lean further down so your hands move further forward

  5. Hold for five seconds, repeat

2. Kapotasana – pigeon pose

  1. Begin on your hands and knees

  2. Bring the right knee forward until it touches the inside of your right wrist and bring the right foot as close to the inside of the left wrist as is comfortable

  3. Allow your left hip to drop towards the ground as you slide your left leg straight back behind you

  4. Allow your upper body to fall over the right leg and slide your hands as far as you feel comfortable with or prop yourself up on your elbows

  5. With every exhale, slowly lean further down so your hands move further forward

  6. Hold for five seconds, repeat

*For more comfort, take a folded blanket or small pillow and place it under your left hip for support

  1. Repeat on the other side

3. Simple Side Bend

  1. Stand or sit in a chair for this stretch

  2. Inhale and raise both arms above the head until your palms meet (you may choose to clasp hands together)

  3. Elongating your spine, lean to the right while exhaling

  4. Hold for three full breaths

  5. Return to center on the inhale and repeat on the left, do this as many times as needed

*Be sure to keep hips straight! Leaning too far will take away from the stretching of the side

4. Trikonasana – triangle pose

  1. Remain standing with your feet about three feet apart

  2. Turn the right foot out 90 degrees and the left only about 30 degrees

  3. With your arms out in a T position, exhale and allow your upper body to fall against your right leg

  4. Try to keep your gaze on the ceiling with your left arm straight up

  5. Hold pose for five breaths

  6. Repeat on the other side

5. Supta Baddha Konasana – supine bound angle

  1. Return to a seated position

  2. Bring the bottom of your feet together in a “butterfly” position, your legs should create a diamond shape

  3. Allow yourself to lay down with your back flat on the ground and let your hands rest on your thighs

  4. With every exhale, push your thighs a little closer to the ground

  5. Hold for three breaths

6. Upavistha Garudasana – seated eagle

  1. Sit in an upright position on the ground or in a chair

  2. Stretch both arms out in front of you, palms facing down

  3. Cross the right arm over the left arm

  4. Twist arms until the palms can touch; the right palm should be facing the left and the left palm should be facing the right, you may clasp the hands if this is more comfortable

  5. Keep your breath steady as you raise and lower the elbows a few inches to deepen the stretch

  6. Repeat on the other side

7. Shavasana corpse pose

  1. This one is easy! Lay on your back with your legs spread comfortably

  2. You may let your arms fall in any way you like

  3. Take deep, slow breaths and allow your body to recover

Good luck and namaste!


A version of this originally appeared in “Healing” The Teller December 2019 Issue #9

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