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33 Days of Stretch Day 2

Day 2: Seated Folds for Lower Back and Shoulder Mobility Welcome to Day 2 of this transformative yoga program! Subscribe and Stay Connected! Ensure you stay on track with this journey by subscribing to the channel. Click to Subscribe and enable notifications so you never miss a new video. Follow Ian on Instagram (@gewrew) for daily inspiration, program updates, and a supportive community on the path to greater flexibility and personal transformation. Avabhinna Pakshakasana (Unbroken Wing Pose) and Upavishta Janu Bhujasana (Seated Knee-to-Shoulder Pose) Both Avabhinna Pakshakasana (Unbroken Wing Pose) and Upavishta Janu Bhujasana (Seated Knee-to-Shoulder Pose) are poses that combine strength, flexibility, and deep focus. These asanas require patience, preparatory work, and mindful engagement, targeting hip flexibility, shoulder mobility, core strength, and balance. As we delve into these poses, it’s essential to warm up thoroughly, particularly the hips, hamstrings, and shoulders, to ensure a safe and effective practice. 1. Avabhinna Pakshakasana (Unbroken Wing Pose) This pose, symbolizing the unbroken wing of a bird, requires both upper body strength and balance as you extend one leg behind and lift the body off the ground while supporting yourself on one hand. Key Benefits Strengthens Upper Body and Core: Engages the arms, shoulders, and core, promoting stability and endurance in the upper body. Improves Balance and Focus: Requires balance on one arm, building mental focus and increasing body awareness. Opens Hips and Groin: The lifted leg position deepens hip flexor and groin flexibility, releasing tension in these areas and enhancing range of motion. How to Practice Avabhinna Pakshakasana Begin in a seated position with both legs bent with knees outside of shoulders. Engage the core and shoulders. Place your hand on the ground beside your body for support, and internally rotate your hand and shoulder inside the space between your thigh and ribs. One hand is also an option if two aren't readily available. Draw the shoulder down and forward to increase the intensity of the pose or to get a deeper stretch in the back of the neck and shoulders and upper back Hold for a few breaths, gradually increasing your strength and balance in the position. Lower back down with control. 2. Upavishta Janu Bhujasana (Seated Knee-to-Shoulder Pose) Upavishta Janu Bhujasana is a seated pose that emphasizes hip flexibility, inner thigh strength, and shoulder mobility. This asana involves bringing the knee toward the shoulder, creating a deep stretch in the hamstrings, inner thighs, and hips while opening the shoulders. Key Benefits Enhances Hip Flexibility and Mobility: This pose opens the inner thighs and hip flexors, improving mobility and releasing tightness in these areas. Strengthens Core and Upper Body: Requires engagement of the core muscles to maintain alignment and stability in the seated position. Increases Shoulder Mobility: By guiding the knee to the shoulder, you deepen shoulder flexibility and range of motion. How to Practice Upavishta Janu Bhujasana Begin seated with legs extended out in front of you, ensuring your spine is upright and shoulders relaxed. Bend one knee and bring it toward your shoulder. Wrap your arm around the lifted knee and gently draw the knee closer toward the shoulder, keeping the opposite leg extended first. Option to bring the second knee in and hold. Hold the stretch for a few breaths, allowing the hip and shoulder to open gradually. Release and switch sides. Safety and Alignment Tips for Both Poses Warm Up Properly: Kapal Bhati Pranayam or Bastrika Pranayam Especially focus on warming up the hips, shoulders, and hamstrings before attempting these poses. Engage the Core: In both asanas, the core stabilizes the body, ensuring balance and alignment. Focus on Alignment, Not Depth: Especially in Upavishta Janu Bhujasana, it’s important to maintain an upright posture rather than pulling too hard to bring the knee to the shoulder. Integration of Breath and Focus These asanas are greatly enhanced when paired with conscious breathing. Deep, controlled breaths help relax tense muscles and provide the focus needed for stability and balance. Through steady breath and concentration, you’ll experience the strength and grace that these poses bring to your yoga journey. By integrating Avabhinna Pakshakasana and Upavishta Janu Bhujasana into your practice, you’ll unlock new levels of flexibility, strength, and mental clarity that will deepen your connection with your body and transform your yoga experience.