More ways to relieve pain with yoga and massage
Roberto Caruso
Tipsy Chair
Place a block in between your thighs and squeeze tightly. Raise your arms toward the sky while engaging the core and sit down as if you were sitting on a very low bench. Then, lift the right foot off the ground a couple of inches without leaning towards the left. Hold for 10 breaths. Switch sides.
Perfect your form: Don’t let your hip pop off out the side, remain stable on the standing leg.
Dial it Down: Keep your arms down by your sides.
Amp it Up: Hold for one minute on each side. Hold 3-5 lb weights in each hand. Close your eyes.
Targets: Thighs, back, shoulders
Curtsy squat
Engage your core, raise your right knee towards your chest and exhale. Inhale and sweep the right arm up while the right foot and leg slip behind the left leg as it bends. The right foot hovers above the floor as far to the left as possible, exhale and begin the sequence again. Do 10 on each side.
Perfect your form: Make sure your left knee bends toward the middle toe of your left foot, so ankle and knee joints are stacked.
Dial it Down: Keep both arms down at your sides and wear shoes – your right foot can slide along the floor instead of floating.
Amp it Up: Stand on top of a block with the balancing leg. Never let the floating leg touch the ground. Close your eyes,
Targets: Butt, low back, abs
IT band tuner
Place therapy balls in mesh tote along left leg, bend your knee and lean your bodyweight into the balls to a comfortable level of pressure. Slide your thigh forwards and backwards so the balls roll across the side of your leg for one to two minutes. Move the balls a few inches higher or lower and repeat. Switch sides.
Perfect your Form: Take slow deep breaths – it’s not about how deep you can go, but how steady you can breathe.
Dial it Down: Lie on your side to decrease your thigh’s pressure on the balls.
Amp it Up: Use one ball to deepen the pressure.
Targets: IT band
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