Three yoga positions that work perfectly for a three round sauna

Guest post series continues:  I am pleased to share information from Mary St Onge, RYT-500,Yoga Therapist and Kirtan Wallah.  Practicing, teaching and beginning again every day.

Enter Mary:

“Yogis say we are only as young as our spine is flexible.   Adding one of these three yoga poses after each sauna round will flex and rotate the spine and assist in the internal detoxication that the sauna provides.

Round 1

Crescent Moon – Side Lateral Stretch

Standing in Mountain pose, press feet into ground, reach arms overhead while relaxing the shoulders down and back.  Extend through fingertips lengthening the spine and arch over to the right keeping feet grounded and legs and buttocks engaged.  Hold for 2-5 breaths.  Release on an inhale, pressing feet down and reaching fingers upward to bring spine back to neutral.  Repeat on other side.  Crescent Moon deeply stretches and opens the side of the body and improves core body strength, balance, and circulation.  Avoid if you have had a recent or chronic injury to hips, back or shoulders.
Side Lateral Stretch
Side Lateral Stretch



Round 2

Standing Back Bend

Stand with feet hip width apart and parallel.  Place hands on lower back, fingers pointing down.  Interlace fingers behind your back and let the arms gently pull down toward calves and the ground.  Then reach arms skyward shoulder width apart.  Imagine placing your heart in that space between your arms as you stand tall reaching upwards to the sky and back as though you are reaching backwards over a large beach ball.   Hold for 3-5 breaths lengthening the front of the body with each inhale, reaching back with each exhale. This pose stretches shoulders and opens the chest.
Standing Back Bend.
Standing Back Bend.

Round 3

Seated Spinal Twist

Sit with legs extended and both sit bones firmly and evenly planted on the floor.  Bend right knee and bring sole of right foot outside of left thigh while reaching right hand behind back by right hip.   Reach left arm to sky, lengthening spine and bend left elbow bringing it to right knee as you twist to the right from the waist keeping both sit bones firmly planted.   Gaze is over right shoulder.  Hold for 3-5 breaths and repeat to left side.  Seated spinal twist opens shoulders, hips, neck, cleanses internal organs, stimulates liver and kidneys and relieves sciatica.   Do not perform if you have a spine or back injury.”
Seated Spinal Twist.
Seated Spinal Twist. Hi Mary!

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1 thought on “Three yoga positions that work perfectly for a three round sauna”

  1. I have been trying for a couple years now to integrate yoga with my sauna regimen. I am so grateful to Mary for finally cracking the code. Like so much in life, when one keeps it simple and boils it down to the power of three, great things can happen! I feel great!!!! Thanks Mary!!

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