Q&A: I can barely even touch my knees, let alone my ankles. Is Yoga really okay for someone like me?

Yes! Probably more you than perhaps others! Flexibility is SUPER important and it worries me that you can barely touch your knees. That is usually a sign of super tight hamstrings and a very rigid back which probably goes with some lower back or shoulder/neck pain as well as knees. Start slowly. On all forward bends, put a few blankets underneath your tailbones to tilt the pelvis forward and keep the back straight. ALWAYS bend from the hips. Keep the back STRAIGHT. Use a cord placed in the arches of your feet to help bend forward. You might also try some Yin Yoga to speed up your flexibility.

Downward Dog

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Downward Dog is a fantastic posture that stretches you from head to toe, literally.

Start with your knees and hands on the floor, hip and shoulder length apart. Lift your hips up first and relax your head down. Once there, bring your knees into your chest and then straighten the legs and bring the heels down to ground.

Bending the knees to the chest forces the hips up and and opens the lower abdomen.

Even if you can’t get your knees to your chest, just the attempt itself will make the stretch deeper and more rewarding. While in this posture visualize a rope that goes from your tailbone to the ceiling and another one that goes from the top of your head to the floor.

Keep your shoulders pointed towards your hips and don’t let them scrunch up to your ears. Open your fingers wide and keep the focus on bringing your heels down and your hips up.

Paschimottanasana

Paschimottanasana

You either love or hate this pose, depending on your flexibility. However, no matter what your level of flexibility is, this posture is useful for bladder control, diabetes and the removal of excess fat. Read here to learn more about the benefits of Paschimottanasana.

To begin, sit up straight with your back straight and pelvis tilted forward. If you can’t sit straight with your legs in front of you (this is common if you have tight hamstrings), use a blanket or pillow to tilt your hips foward and straighten your back.

Lift your arms and hands above your head and slowly bend forward from the hips, not the back. Depending on your flexibility, you may not go very far. That is okay. Let your hands rest next to your hips, on your thighs or knees. Wherever your limit is. If you desire you can also use a rope or belt situated in the arches of your feet to pull yourself forward more. Just keep your elbows out and your back straight as your bend forward.

However, if you are able, first try and bring your fingers to your toes, than the arches of your feet. If you feel comfortable there, turn your palms out and grab your wrist.

No matter where you end up in the posture, be sure to breathe as the breath itself acts a force that stretches the muscles in your abdomen and back. Close your eyes and see where you feel the pressure increase and decrease as you breathe in and out.

Starting Out: Sun Salutation

Basic Sun Salutation

 

Doing this sequence passes through and opens all the chakras (energy centers) in the body and is a great way to start the day and wake up cold and tired muscles. Start slowly at first and as you increase in speed you can increase in the amount of repetitions. 2-3 rounds is a good goal for beginners and as you work up to 12 you can then start implementing more challenging postures as seen in the following posts of ‘Advanced Sun Salutation II and III’. However, advanced postures need not be pursued to feel the full benefits of this sequence. Furthermore, I find turning the sun salutation into a ‘moon salutation’ to be greatly beneficial for sleep.

Sanskirt Names of Sun Salutation Sequence in Order with breath

Pranamasana: Relax and exhale

Hasta Utthanasana: Inhale

Transition Pose

Padahastasana: Exhale

Ashwa Sanchalasana: Inhale

Plank Pose (no sanskirt name as it is a transition posture): Maintain the breath

Astanga Namaskar: Exhale

Bhjangasana: Inhale

Adho Muko: Exhale

Repeat and inhale while bringing the opposite leg (the one you didn’t start with) forward