After over 30 years of doing yoga (various styles) I have concluded that holding a static pose is not as beneficial as “flow yoga” – moving smoothly from one pose to another while holding for a few seconds. I think this improves agility as well as preventing cramps.
My favorite is Down dog → Plank → Up dog → Plank → Down dog. I usually do 5 of these.
I took an intermediate-level flow yoga class which was one of the most challenging strength workouts I ever did. I wouldn’t be able to do it now in my weakened state but I am working to get back to at least a beginning level.
If you do the Pigeon Pose shown in this video be sure to focus on stretching your psoas muscle. Keep the lower spine in a neutral position (no lordosis) or you will hurt your back.
Wendy (I would like to be able to fully control my body again)