Bird Dog Pose, named after the pointing dog breed, is one of our favorite go--to postures for targeting the core! Yes, that's right, we said core. Our core muscles wrap all the way around our mid body. Since this pose involves both arm and leg movement as well as core stability, it also targets the glutes, back, shoulders, and thighs. Now that's multi-tasking! In preparation for a Yoga in Parkinson's class, we also learned that Bird Dog Pose mimics the "crawl-walk-run" (or contralateral) movement where the opposite arm and leg works in sync with a stabilized core. This action supports a positive wellbeing brain correlation.
Modifications & Safety Tips:
Beginners may choose to extend only the arms or legs and work up to simultaneously extending both opposite arm and leg.
Focus on preventing your shoulders and hips from dipping by holding for a shorter period of time or alternating sides.
Not recommended if you have knee, ankle, and wrist pain; please consult with your physician before practicing.
For Bird Dog variations visit:
Yoga International - Six Bird Dog Variations for Full-Body Balance
To build a mini sequence around Bird Dog visit:
Yoga Model: Pam N., is a retired nurse and grandma. In true southern fashion, she can whip up a homemade treat in no time flat. She enjoys resting and resetting in the mountains with her husband and growing family.
Pyramid Pose allows us to cultivate stability, strength, and a solid earthly balance. Maybe not as great as the Great Pyramids of ancient Egypt, but let's explore. This standing forward bending pose helps stretch both the hip muscles and hamstrings, as it lengthens the spine. Some practitioners refer to Pyramid Pose as Intense Side Stretch because it is a deep forward fold.
Elongates the hamstrings
Stretches the spine and hips
Activates the lymphatic system and blood flow to the brain as a mild inversion
May experience an energetic alignment having so many body parts active
Modifications & Safety Tips:
If your hands do not reach the floor, use blocks. Note: avoid resting hands on your shins. Press into your feet, especially your big toe mound and inner heel of the rear foot to assist with balance.
Use a micro bend in your forward knee to prevent knee stress and/or locking. Avoid this deep bending pose if you have hamstring, hip, or back issues. Also, avoid if you have high blood pressure, heart disease, or pregnancy.
Yoga Model: Jessica J. Retired Air Force and current law enforcement. Jessica likes beach vacations (like the one she's pictured here), SCUBA diving, and chickpeas.
The stockings were hung by the chimney with care... And a Humble Warrior was practicing a hip-opener!
Try this awesome Christmas themed hip-opener! The holidays are filled with plans, food, and fun! Here at Humble Warrior, we encourage you to explore self-care options during this busy season. Garland pose helps aid in hip mobility by externally rotating and lubricating the hip joints. It also stretches the inner thighs, and can help release tension and lightness in the lower back.
Practice Garland Pose (Malasana)
1. Start standing, with your feet a little wider than hip width apart. Turn the toes out slightly.
2. Bring your palms together at your heart center, and connect the backs of your thumbs to your chest and find your heartbeat. Notice the steady rhythm of your heart. Take a moment to connect, noticing your heartbeat and breath.
3. On an exhale, begin to bend at the knees into your desired depth of a log squat. It is up to you on how far you lower and what feels best on your knees. Feel free to stack two blocks on top of each other and have a seat on them. Sometimes the heels lift, and that's totally cool! Explore placing a blanket or towl beneath your heels.
4. Actively press the knees out and away from the body. If the elbows can connect to the inner portion of the knees, explore gently pushing into the inner knees staying active in your form.
5. Spend 5-7 cycles of breath here.
6. To come out of Garland, place your hands on the floor in front of you. Slowly begin to press up, adjusting the feet to face forward. Roll up with intention, knees stacking above ankles, hips above knees, shoulders above hips, with your head coming up last.
7. Settle into a few breaths of stillness. What do you notice? Was there a shift in your energy level? How does the temperature in the room feel against your skin? How do your hips feel? And if you don't notice anything, no worries., that's completely normal too.
Yoga model: Gabrielle served in the US Army and is currently a Librarian, yoga teacher, and Humble Warrior's Communications Coordinator. She enjoys crafting, gardening, and playing roller derby.
We love to embrace stillness. In fact, we encourage people to be "human beings" and not always "human doings" to reset and refresh. However, as Americans, we collectively sit for long periods of time at work, commuting, scrolling, waiting, and more. Do you need some relief from sitting in one place too long? Seated Pigeon Pose is a good stretching posture and countermeasure after sitting for a long time. Some people find the traditional pose aggravates their knees. So, let's explore the more accessible Seated Pigeon Pose which supports mobility and flexibility in the hip joints.
Seated Pigeon Pose is a hip opener and forward bend.
This pose stretches your hip flexors, groin, back, piriformis, and psoas. Additionally, Healthline.com shares that "neuroscience and somatics point to the hips as a potential storage vessel of emotions." In short, hips can store emotional stress that is sometimes released during yoga or stretching. With links to the psoas and adrenal glands, hip stretches may offer an emotional release in addition to physical ease.
How to practice this pose:
1. Find a comfortable seated position in a sturdy chair on a non-slip surface.
1. Starting with both feet on the floor, cross your right ankle over your left knee. Flex your right foot.
3. Softly place your left hand on the sole of your right foot and your right hand over your right knee cap.
4. As you inhale, grow tall and lengthen your spine.
5. As you exhale, gently hinge forward until you notice a stretch (aka the soft side of your edge) in your outer right hip. Then hold for 3-5 breaths and perhaps work up to 1 minute.
6. Repeat on the left side.
A real plus is that this posture can be practiced in a variety of locations. You can practice this anywhere you sit!
Yoga Model: Madison is a military spouse and law student at Boston University. She enjoys hot yoga, and thinks the perfect fall includes a new book and hot chocolate. She is pictured here practicing seated pigeon pose in her home office as she takes a break from studying!
Check out this Powerful Connection article for more information on the hips and emotions relationship.
Have you ever noticed a baby breathe? They deeply inhale and exhale within their abdomen. As life continues after birth, the breath travels up into the rib cage and becomes short and shallow. This breathing technique is simple, extremely effective, and you can practice it anywhere. Continued practice can transform your breathing.
Deep Belly Breathing
1. Find a comfortable position. There are several different positions that can be utilized for this technique. Try to take a seat on a blanket or pillow or place this seat against a wall for support. You can also sit in a chair. If you prefer, lay down on a flat, comfortable surface. Close your eyes if it feels well, but feel free to keep them open by just relaxing your gaze.
2. Locate your navel and place both palms on your abdomen directly beneath the belly button.
3. Take three deep breaths and direct your attention to the breath itself. Where does your inhale begin? Does it change when you exhale? Is the temperature of the air in the room warm, cool, or exactly right?
4. On the next inhale, actively breathe into your abdomen. Notice the belly and hands rise as you inhale.
5. As you exhale, notice the belly and hands fall to a lower position.
6. Explore ten cycles of breath to start and repeat for as long as you like.
7. If you closed your eyes earlier, open them, but keep a soft gaze.
Some benefits of Deep Belly Breathing are relaxation, coping, core muscle stability, and stress reduction.
Yoga model: Ashely is a proud wife of a Marine Veteran and First Responder. She serves as an important connection between her local YMCA and their community!
Hand postures and gestures have been around since ancient times and are commonly used today in dance, martial arts, various religions, and yoga. You can also find hand gestures in everyday life too. People shake hands, students raise their hands in class, and service men and women salute the flag. In yoga, hand and finger postures are commonly referred to as "mudras," a Sanskrit term meaning gesture, attitude, or seal.
Much like reflexology and massage, certain pressure points are known to activate or release energy or tension. So we encourage you to explore using hand gestures in conjunction with breathing exercises to enhance your yoga and mindfulness practices. Michelle Thielen, from YogaFaith, asks us to remember, "Some people use hand gestures and posture to worship their god(s). How others use what God created isn't' for us to judge." This can give us confidence to try difference mudras for enhanced well-being.
Let's take a look at the Meditation Mudra (Dhyana Mudra)
Rest the back of your right hand in your left palm. Slide your hands apart to align the fingers. Allow the tip of your thumbs to touch. Rest your hands on your lap. This posture may bring you a sense of calm focus. Michelle recommends holding a gesture for 10-15 minutes to gain the full benefits. However, you may want to start out holding a gesture for 5-6 breaths or practice them a few times a day to rest, reset, and refresh.
Yoga model: Cheri, a yoga teacher in training who loves her family and enjoys cooking
The psoas is a long muscle on either side of the vertebral column and at the brim of the pelvis. It is among the most significant muscles that overlie the vertebral column. Over time, the psoas can shorten and become very dry. Law Enforcement duty belts often create anterior pelvic tilts, causing the psoas to be in a constant state of flexion (shortened). This causes the muscles in the lower back to over work and be in a constant state of extension.
This short yoga practice can be done anytime, but is very beneficial after a shift. Comfortable padding is recommended such as a pillow or rolled up blanket. This practice includes stretches from the floor while weight bearing on the knees. Feel free to follow along with the video, but do shorten or lengthen time spent in the stretches based on your needs or abilities.
Humble Warrior extends gratefulness and gratitude to our Law Enforcement for all that you do!
Find our video on our YouTube Channel
The Figure Four Stretch is a simple, yet extremely effective way to release tightness and tension in the hips, glutes, and lower back. It can be practiced many different ways so feel free to explore the this stretch from your bed, couch, or anywhere else you can lay comfortably.
1. Start with both feed solid on the surface you are resting on, with the knees up to the sky.
2. Place your ankle on your opposite thigh, directly below the knee. Keep the foot flexed.
3. Your hand can rest on the inside of the knee, gently pressing the knee out and away from the body. If this feels well on your hips, feel free to stay here.
4. When you are ready, thread through your legs picking up the belly of the thigh. (Make sure to grab the thigh that your ankle is resting on).
5. Connect with the breath and pull both legs in towards your chest.
6. You can explore staying active in the stretch, while you are pulling the legs into the chest try and press the knee out and away from the body at the same time.
7. Feel free to explore using a strap here like our model Gabi is doing.
8. Hang out in your stretch for 10 breaths.
9. On a long exhale, gently set back down and come out of your variation of the figure four stretch.
10. Repeat on your opposite side. Do you happen to notice a difference in that side compared to your opposite?
Yoga model: Gabi is a Deputy Sheriff 1, and her favorite stretch is the figure four. She is a passionate foodie, dog and cat mom, kayaker, and loves to beat her husband at video games.
Do you ever sit for long periods of time and get an achy back? While you may not have the time to take a yoga class, we invite you to do this mini yoga back sequence that explores the four movements of the spine. This back-focused sequence may provide the refresh you need to get you through your next desk project, airplane flight, or waiting room delay.
The spine's natural range of motion includes: flexion, extension, bending, and twisting.
Flexion is the rounding of the back. Sit tall in your seat with your hands resting palms down on your lap. As you exhale, begin to tuck the chin toward your chest, as you gently push in to and round your upper back. Simultaneously, you can roll your shoulders forward and lift up your pubic bone. Then, inhale and release.
Extension is arching the back. Sit tall in your seat with your hands resting palms down on your lap. Then, inhale and begin to draw your shoulders back, allowing your hands to slide toward your hips and lift your chin, thus creating an arch. Be cautions not to tilt your head back too far, compressing your neck. Then, exhale and release.
Bending is moving the spine in the lateral plane to the left and right. Sit tall in your seat, and hold firmly to the bottom of your chair. Bring the back of your left hand to the left side of your chair. On an inhale, lift your hand up toward the ceiling. Then, exhale as you continue to bring your hand over your head, in a rainbow (or bending) manner. Inhale to unbend, and repeat on the opposite side.
Twisting is rotating the spine to the left and right. Sit tall in your seat and as you exhale, rotate to the left from the base (or lumbar) area of your spine, then a little more mid back (thoracic), and perhaps a little more in the upper (or cervical) neck area. Honor your range of motion and ability.
Use caution in both flexion and twists if you have bone density conditions. Seek your doctor's approval or recommendations before beginning or practicing physical activity.
A good rule of thumb is to exhale as you twist or draw your body into a smaller position, and inhale as you untwist or open your body up to a larger position.
Virabhadrasana II (veer-ah-bah-DRAHS-anna)
Warrior II is a powerful standing pose, and can help strengthen the lower body. It is often practiced with other poses such as Warrior I, Side Angle Pose, and Peaceful (Reverse) Warrior. Warrior II is a powerhouse of a pose, the hips are open, and the practitioner has the ability to actively ground into the floor below.
You can start with either side. We will start with the left side for the instructions.
1. Begin in standing pose. Step the right foot back towards the back of your mat.
2. Adjust your feet so that your left (front) foot toes face forward and your right (back) foot toes turn out towards 90 degrees.
3. Bend the left knee into a lunge. Bring awareness to the knee so that it so that it doesn't tip in towards your center or bend too far, you should be able to see your left big toe, keeping your knee nicely over your ankle.
4. Intentionally press into the outside edge of the back foot for grounding and support.
5. Arms reach out in opposite directions.. If you left foot is forward, your left arm reaches forward and your right arm reaches back. Both palms face down. Try not to twist your hips when reaching.
6. Engage through the core for stability by bringing the lower belly up and in towards your spine.
7. Center your gaze over your left (front) ring finger.
8. Connect with your breath, staying strong and stead as you breathe for 5-7 breaths.
9. Try repeating to yourself "I am strong. I am steady. I am a warrior."
10. Repeat on the other side. Right leg forward, left leg back.
Feel free to explore practicing from the support and stability of a chair. You could also use a chair in front of you while standing for added stability. Remember to notice the strength in your shape, and the strength in you!
Yoga model: Patricia served 4 years in the Army National Guard and is a proud military spouse of twenty years. She has a 200 hour yoga certification through YogaFaith and started teaching veterans in her community in 2019. She is Trauma Conscious certified with Connected Warriors, and has a Mindful Resilience Certification with the Veteran Yoga Project. She currently teaches yoga through the VA with their Whole Health Program.
Vrikshasana (pronounced: "vrik-SHAHS-anna")
Tree pose is a wonderful balancing pose and can be adapted for any level yogi. Balancing in yoga helps to strengthen the ankles, legs, glutes, and core. It also helps the practitioner remain steady and focused. Balancing on one foot can be a challenge, but sometimes being on both feet is hard too! Remember to have fun with your pose, and also give yourself grace.
Feel free to start off near a wall or something sturdy to hold on to for support. Props (a wall is definitely a yoga prop!) are our friends - they are there to help us blossom in any yoga pose.
1. Pick a non-moving spot in front of you to gaze upon.
2. Begin to firmly plant your foot into the ground beneath you. (This is called "grounding" in yoga. Can you lift and wiggle your toes?)
3. If it feels well, engage the upper portion of your standing leg. (Maybe you notice the knee cap lifting here)
4. When you are ready, actively draw the working hip in towards your midline.
5. Engage through your core. If you would like, explore brining the low belly up and in.
6. Kickstand your opposite heel to rest on your ankle. Externally rotate through the hip allowing the knee to open up to the side. Feel free to stay here with the toes plugged into the ground below. You can also explore lifting the foot to rest below the knee or above the knee in the inner thigh area.
7. Place palms together at the heart center, or feel free to find a different arm and hand variation. Grow your "branches" (arms) out to the side, or let them reach up towards the sky.
8. Connect with the breath and remain in your pose for 5-7 breaths.
9. Release when you're ready by lowering the hands, then the raised leg, and return to standing.
Feel free to practice near a wall. Start with the entire hand on the wall, and as you practice. slowly start to take away a finger at a time. Another option is to practice resting the entire side body against the wall for support.
Yoga model: Sara is a boy mom who teaches yoga and fitness in her local community. She is married to a Sheriff's Office Investigator. Together they are two-time NICU parents.
Do you have a hard time falling asleep or have interrupted sleep?
There are specific yoga postures and practices to help you improve sleep. Yoga Nidra is an ancient yoga for sleep practice. A modern, veteran-friendly practice is called "Integrative Restoration Yoga Nidra Meditation" or "iRest" for short.
iRest is an evidence-based practice that leads to enhanced well-being and improved sleep. According to iRest.org, "the practice is integrative as it heals the various unresolved issues and traumas that are present in your body and mind, and restorative as it enables you to recognize your innate peace of mind that is always present amidst all changing circumstances of life." Some veterans have shared testimonials that the practice helped with symptoms of insomnia, pain, and PTS/PTSD.
What are the benefits? iRest tools and practices are developed to help you:
~ Relax deeply
~ Release stress
~ Increase resiliency
~ Nourishes noble qualities such as joy, peacefulness, empathy, and more
We are excited to announce that we will be offering a six week iRest workshop for women veterans and first responders this spring. Watch our social media channels and Events page on our website for information coming soon. If you have questions about this offering please contact us at email@example.com.