YogAlise

Hold this position for 5 minutes in the evening

This position puts your body into a passive, supported state. With the block under your pelvis, your spine can gently move into extension without you having to actively hold anything. This can help reduce pressure in your lower back and release tension after a long day.

The placement of the yoga block is key:
Place it under your sacrum, the bony area just above your glutes. Not under your lower back, but directly under your pelvis. Your abdomen stays relaxed and your lower back should feel supported, not overly arched.

At the same time, your nervous system gets a clear signal that there is no more demand or stress. This can help you shift into a more relaxed state, making it easier to wind down and prepare for sleep.

This is not a magic fix and it doesn’t replace proper training. But these simple routines are exactly what make a difference when done consistently.

My goal with these posts is to give you practical ways to build healthy habits into your day without needing a lot of time or effort.

Because in the end, it’s the small things you do consistently that create the biggest impact.

Flipping into Wild Thing (Camatkarasana Transition) 🔥🧘‍♀️

This sequence shows a smooth transition from Downward Facing Dog into the powerful backbend Wild Thing. It improves mobility, strength, and spinal flexibility.

Step-by-step explanation:

1. Downward Facing Dog (Adho Mukha Svanasana)
Start in an inverted V position with hands and feet grounded. Lengthen the spine and press the heels toward the mat.

2. Three-Legged Downward Dog
Lift one leg high toward the ceiling. Keep hips stable and engage your core to maintain balance.

3. Bend Knee – Scorpion Tail
Bend the lifted knee and open the hip slightly. This prepares the body for rotation and backbend.

4. Side Plank Transition
Shift your weight onto one hand and the opposite foot. Open the chest sideways while keeping the core active.

5. Step Foot Behind
Place the lifted foot behind your body on the floor. Keep the supporting arm strong and start lifting the hips.

6. Wild Thing (Camatkarasana)
Press the hips upward and open the chest into a deep backbend. Extend the top arm overhead and gaze upward or behind.

Benefits ✨ • Strengthens shoulders, arms, and core
• Improves spinal flexibility and hip mobility
• Expands the chest and lungs for better breathing
• Builds balance, coordination, and body awareness
• Energizes the body and improves posture

🧘‍♀️