Yoga Journal

Roll with it

TO HELP YOU FEEL THE EFFECTS of self-myofascial release (SMFR) and identify trouble spots, the following practice targets one side of your body at a time. For example, you will often do a pose on the right side, followed by SMFR exercises on that side, and practice the pose again. After you are done on the right, notice any differences in range of motion, comfort, and overall ease when you repeat the pose. Then move on to the other side.

You’ll need a small, firm ball (it should have just a little give to it), a medium-size ball that’s about six inches in diameter (or just sub in a tennis or lacrosse ball here), and a foam roller.

1 ADHO MUKHA SVANASANA

Downward-Facing Dog Pose

Start on your hands and knees. Lift your hips high; activate your arms by pressing the floor away from you, and push your knees back toward the wall behind you to come into Downward-Facing Dog Pose. Spend a few breaths here scanning your body. Notice how close your heels are to the floor, and identify whether or not you can pick up your toes off the ground. Pay attention

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