Diamond
Diamond is an effortless but powerful stretch for your inner thigh muscles and the nerve fibers in your groin. It will help loosen the joints in your lower body, massage the organs in your abdominal area and strengthen your back and spine.
- Sit on a comfortable surface with a straight spine. Bring the soles of your feet together, heels close to your groin, legs in the shape of a diamond.
- Hold your feet with your hands. If you feel your back rounding, hold your ankles or calves. Inhale deeply, and feel your spine elongate up toward the crown of your head. Keep your spine straight, upper back flat and chin parallel to the floor. You may move your feet away from your hips if you feel strain in your knees or groin. Don’t force or strain!
- Contract your abdominal muscles as you strongly exhale all your breath. It’s okay if your body leans forward from the hips, but make sure you keep your back straight.
- Hold this position for four long, smooth breaths, or even longer if you wish. Relax and let gravity do the work. Notice where you feel the stretch in your body.
If your back is stiff or sensitive, sit on the forward edge of a folded blanket to help keep your spine straight. If you have knee pain, kneel on folded blankets.
Posted on January 20th, 2008 by Barbara
Filed under: Hip Openers
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