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My Favorite Starter Yoga Moves

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Yoga Postures for your Wellbeing

 

 

Yoga has existed for thousands of years.  The reason it has been around for so long is that it is extremely effective.  It is a useful means of improving flexibility, strength, balance and overall wellbeing.  Physical therapists at Blue Hills Sports and Spine often utilize yoga postures while treating patients.   Some of my favorite yoga poses include:

 

 

  • Downward Dog.  Useful for stretching your hamstrings and gastrocnemius and soleus (legs and calves).  This posture is especially useful for treating ailments such as plantar fasciitis, Achilles tendonitis and Sever’s Disease.  It is helpful in regaining full range of motion at your ankle and your knee.  (click on photo to see a short video)

 

  • Half Pigeon.  Useful for stretching your piriformis muscle (deep muscle in the center of your buttock).  This posture is especially useful for treating ailments such as sciatica, low back pain and hip pain. (click on photo to see a short video)

  

  • Cobra Pose.  Useful for regaining range of motion in your low back pain.  This posture is especially useful for treating low back pain. (click on photo for a short video)

 

  • Bridge.  Useful for strengthening your core, buttocks and legs.  This posture is useful to treat all sorts of injuries to back, hips and knees. (click on photo for a short video)

 

  • High Plank.  Useful for strengthing your core and your shoulders.  This posture can be used to treat shoulder injuries and back pain (click on photo for a short video)

 

  • Side Plank.  Useful for strengthening your core and your shoulders.  This posture can also be used to treat shoulder and back injuries.  (click on photo for a short video)

 

  • Ragdoll.   Useful for stretching your lumbar spine and increasing flexion range of motion.  This posture can be used to treat back injuries (click on photo for a short video)

 

There are many other yoga positions and postures, but these are my five favorites to get people started. Before starting any exercise program it is always a good idea to check with your MD or a licensed physical therapist. If you have any questions about these exercises or would like some progressions you can contact Katie Foley, MSPT at kfoley@bluehillspt.com

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