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06. Arms Supported Kneeling Posture

This restorative posture helps you reclaim the mobility and flexibility of your lower body while finding stability through your pelvis.  

You may or may not have done this restorative posture in a while so using props is welcome here. If possible, sit on a firm but comfortable surface with your legs bent underneath you so you are sitting on your heels and calves. 

You can place the props under your ankle and shins and/or between your legs if needed. Rolled up towels, folded towels/blankets, cushions and pillows are excellent props. If you have knee pain, difficulty bending or putting pressure on your knees, arthritis, knee replacement or are prone to “tweaking” your knee, be sure to use props. 

Instructions:

  1. Get into a comfortable kneeling position. If this is uncomfortable you place extra pillows or toweling underneath your ankles and/or between your legs. Ensure you are comfortable. 
  2. Place your hands on the floor in front of you creating a diamond position with your thumb and index fingers..
  3. Slide your shoulders down towards your bottom and together towards your spine.
  4. Look straight ahead.
  5. Inhale softly slowly through your nose sensing your rib cage expanding in all directions.
  6. Purse your lips and slowly exhale through all the air out of your lungs sensing your front lower ribs draw in towards your belly as your abdominals engage.
  7. Complete 3 sets of 5 breath cycles, or you may hold this position while breathing for ~1-5 minutes.

Perform 1-2x/day for the next 3-4 days and then as often as desired. *Unless otherwise directed

  • Optionally, use your testing technique to determine your optimal frequency and duration to perform.

 

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