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SI JOIN .pdf



Original filename: SI JOIN.pdf
Title: ADVENTURE TRAVEL
Author: valedigitale

This PDF 1.3 document has been generated by Canva / , and has been sent on pdf-archive.com on 28/01/2016 at 21:46, from IP address 80.7.x.x. The current document download page has been viewed 427 times.
File size: 1.3 MB (4 pages).
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SI JOINT

P O S E S

A N D

T I P S

INHALING MOVE
THE KNEES
AWAY,
EXHALING HUG
THE KNEES
GENTLE BELLY TWIST
5 BREATHS EACH SIDE

CAT AND COW STRECH
INHALING START WITH THE BACK
FLAT, EXHALING ROUND THE SPINE.
5 DEEP BREATHS.
STAY PRESENT

FTER SUN SALUTATION

A

TRIANGLE POSE
TO STRENGTHEN
THE MUSCLES THAT
STABILIZE THE SI JOINT. PRACTICE
WITH THE BACK FLAT ON A WALL.
3 BREATHS EACH SIDE

3 BREATHS
EACH SIDE
IN EXTENDED
SIDE ANGLE
POSE

COME TO SIT IN BOUND ANGLE
POSE, SUPPORT THE THIGHS
WITH CUSHIONS OR BLANKETS

5 BREATHS IN STAFF POSE

HEAD-TO-KNEE POSE
MOVE THE PELVIS FORWARD
WITH THE SPINE.
PRACTICE WITH FOOT TOUCHING
THE OPPOSITE KNEE.
5 BREATHS EACH SIDE

SEATED
FORWARD
BEND,WITH
KNEES BENT
MOVE THE
PELVIS
FORWARD WITH
THE SPINE

IN WIDE SEATED FORWARD BEND
KEEP THE LEGS CLOSER THAN
USUAL AND REST THE HEAD ON A
CHAIR.
5 DEEP BREATHS HERE. LET IT GO

OPEN THE CHEST HERE TO RELEASE
THE SPINE, BREATHE

TIP FOR TWIST: FOCUS ON CREATING
STABILITY. KEEP THE PELVIS FIRMLY
ON THE FLOOR.
3 BREATHS EACH SIDE

PRACTICE YOUR
VARIATION OF
BOW POSE,
SUPPORT YOUR
BODY WITH
BLANKETS. THE
BOW POSE
MOVES THE SI
JOINT INTO
PLACE

INAHALING MOVE THE KNEES
AWAY, EXHALING HUG THE KNEES

GENTLE BELLY TWIST
5 BREATHS EACH SIDE

REST IN SAVASANA 5 PRECIOUS
MINUTES.
WELL DONE!
REPEAT EVERY DAY TO STRENGTHEN
THE MUSCLES AND KEEP THE SI
JOINT IN PLACE.


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