January 16, 2015

#31 "Yoga Minute" Hands, Wrists & Hips

We'll be working with two poses simultaneously today. One will be the hips and the other the hands.

Lets begin by engaging the hip flexors called adductors, the muscles in front of the hips and inside of the upper legs that pull the legs in. Begin by placing a Yoga block or pillow between the knees and hold it from falling out. This engages the hip flexors. In this video, I said it was one week ago, but it was actually two weeks ago that I demonstrated working the hip abductors (outside upper hip and buttocks) with the Thera-band to balance the hip flexor muscles we are engaging today. With the abductors and adductors balanced it allows us stability while walking.

Once the block or pillow is in place between the knees take a washcloth and make a ball out of it placing it in your right hand. This pose will be working the fingers, hands, wrist and forearms. I'm using a washcloth for the pose, use a stress ball if you have one. Begin squeezing the cloth as tight as you comfortably can, then release it.

You can practice squeezing and releasing the cloth 8 to 10 times before switching to the other hand. You can also hold the squeeze for five seconds then release, repeating 8 to 10 times.

Benefits: Decreases stress and tension, helps treat carpal tunnel, good therapy to strengthen the hands and wrist and increases blood circulation. One thing this helps with is opening jars with stronger fingers and forearm.

These videos are designed for inactive beginners, seniors and people with most any illness or injury. The majority of these poses are in a chair and most can be done from a wheelchair. I’ll also be posting these videos on my You Tube Channel “Yoga Chuck” and Facebook page “Real Yoga, LLC”. All poses should be a No Pain No Pain practice and avoid having discomfort. 

Happy & Healthy,
Yoga Chuck

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