Purpose: This pose calms the brain and helps to relieve stress and fatigue. It also helps with opening the hips and giving traction to the lumbar spine.

How to perform: Laying flat on the ground or in your bed grasp both feet up towards your head and out to the side, keeping the knees wider than your arms. Take deep breaths (4 seconds in, 6 seconds out) and hold for a total of 10 breaths. You can repeat for as many times as feels good!

Bridge Pose:  

Purpose: This pose stimulates the abdominal organs and improves digestion. It also helps with strengthening the gluteal and back muscles. This pose can be strenuous on a back that is not ready for it, so start slowly and come up only half way to start.

How to perform: Lay flat on your back with knees bent, approximately 90 degrees, put some pressure into your heels, engage your abdominal muscles, squeeze your gluteals and slowly lift your hips up. Hold for 3-5 seconds and slowly lower. Repeat 10 times.

Leg Up The Wall Pose: 

Purpose: This pose creates blood flow to the lymphatic system and eases breathing. It also helps lengthen the hamstrings and de-compress the lumbar spine. A pillow underneath the back may also be helpful.

How to perform: Get very close to the wall, place your legs straight up and stay relaxed in this position for 3-5 minutes. I recommend doing this at the end of every day.

Good luck on your journey to optimal health and wellness!!

With Love, 

Dr. Shaden Ghattas, PT

Disclaimer: These poses are meant to for general mobility. If you have pain during the pose or a specific diagnosis in which you are not sure if you should be doing it, ask for help! We are here to help you achieve your yoga and other goals. We believe it is important to work on your general mobility in order to stay pain-free and out of the doctors office. If you are struggling with these or any other poses/stretches/movements, do not hesitate to reach out to us at Universus Physical Therapy at 631-533-2888 or email us at universuspt@gmail.com