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If you look at most of the content out there (especially on social media) you would easily think this yoga prop is only good for helping with your inversion practice. And while it is certainly great for that, it is not the only way to use it. This is a full body stretch sequence you can do using your FeetUp Trainer to improve flexibility, no going upside down required.
Take 15 minutes to try these 7 poses with this multipurpose prop.
1. Low lunge – Start with the FeetUp trainer at the top of your mat, cushion facing away from you. From standing, grip the sides of the table on the wood edges. Step the legs back, as you lift the hips up and back coming in to a downward dog shape. Pedal the feet out, bending one knee and pushing down through the opposite heel. Alternating back and forth a few times. Step your right foot through in between the palms, and in to the center of the table. Bring your back knee down to the mat. Rest your forearms down on the cushion and fold in. Melting your hips forward and down.
2. Quad Stretch – Bring your left hand towards the right side of the prop. Bend your back knee, kicking the left foot up. Catch hold of the left foot with the right hand. The right knee will stay stacked over the right ankle with the support of the prop. Release the left foot, tuck the toes and lift the back knee. Step right foot back to downward dog.
Repeat 1-2 through on the other side.
3. Splits – Walk the feet in as you lift up to standing. Bring your right heel up on the top of the prop. Keep the right leg straight as you hinge forward at the hips. To take this further in to splits, walk your left leg back. Maybe, also reach the right leg forward on the prop. Keep your left toes tucked under, while sinking the hips lower. Push in to the hands to drag yourself back up. Repeat on the other leg.
4. Puppy – Come down to kneeling a bit away from the table. Extend your arms out as you grip for the back of the table. Melt your heart and chest down towards the floor as the head rests in the opening. Shoulders supported by the top of the table. Stay here or bend the elbows, pressing the palms together, and reaching your fingers to the back of the neck. Let your self sink in here.
5. Forward Fold – Come to a seat at one end of your mat, with the table at the other end. Straighten your left leg, bringing the sole of the foot to rest against the left edge of the table. Right foot rests inside of your left thigh, and knee drops out to the side. Allow the table to ensure your left foot stays flexed, getting the stretch in to your ankle and calves. Inhale, lift and lengthen. Exhale, folding forward. You might be able to hold on to the sides of the props to get deeper in to the stretch. Or if you want to make it more passive, rest your arms down. Repeat on the other leg. Then, extend both legs out and forward fold one more time.
6. Supported Fish – Turn your prop around so that the cushion faces towards you. Turn away from the prop, shifting slightly to the left so that your left shoulder is in line with the left side of the prop. Lower back. Keep your knees bent and the feet flat on the floor. Reach back and grip the side of the table. Let your head rest on the pillow. The closer your hips are to the table, the deeper the stretch will be. The further you crawl your fingers down the table, the deeper it will be as well. Keep the knees bent and soles on the mat, extend the legs out, or drop the knees out towards the sides. Switch to the right side and do the same thing. Then finally, align in center with the table against the tailbone and lean back. Support the head as you lower down.
7. Bridge – Turn to face towards the trainer once again and lower down on your back. Bringing the feet up on to the top of the table. Press the hips right in to the prop. Hold on to the base. Shrug your shoulders down. Press the feet in to the cushion and lift your hips up off of the floor. Open up through the chest as you lengthen out through to the knees.
New to this prop and prefer to be walked through in a full 15 minute practice. Check out the video below.
Yoga with Kassandra – Disclaimer
Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Kassandra from any and all claims or causes of action, known or unknown, arising out of Yoga with Kassandra’s negligence.