|
Mountain Tilt
Stretches back, midsection, and arms; improves balance. With arms at your sides, stand with feet hip-width apart and toes pointing forward. Raise your arms straight over your head, clasping your hands together while extending your pointer fingers. Standing tall, bend slightly at the waist to your left.
Hold for 10 seconds, then return to center and repeat on right side. Do three times.
Yogi Sit-Ups
Strengthens abdominals. Lie on your back, hugging your knees to your chest. In one swift motion, bring your arms over your head and straighten them against the floor as you extend your legs toward the ceiling. Tighten your abs, and slowly lower your legs. Stop as soon as you feel your back start to arch. Immediately hug your knees to your chest again, and repeat. Do three times, eventually building to ten sit-ups in a row.
Triangle Pose
Strengthens thighs and hips; stretches arms and midsection.
Stand with feet to four feet apart, then turn your left foot out 90' and right foot in slightly. Reach your arms out to your sides at shoulder height. Bending at the waist over your left leg, place your left hand on your ankle or shin as your right arm reaches for the sky. Make sure your hips are still facing forward, then turn your head until you're looking at your right hand. Hold for 10 to 15 seconds, then return to starting position. Switch feet and repeat on the other side. Do three times.
Cobbler's Pose
Stretches hips, liner and outer thighs and back. Sit with knees turned out and soles of your feet touching. Sitting tall, rest your hands on your ankles and curl your chin into your chest. Lower your head toward your feet as far as you can go. Hold for five seconds, then return to starting position. Repeat three times.
Bridge
Strengthen back, thighs, hamstrings and glutes. Lie on your back with feet flat on the floor, hip-width apart, and knees bent. Let your toes turn in slightly, and rest your arms at your sides, making sure shoulders are relaxed. In one smooth motion, lift your butt and back off the floor so that your torso forms a line from knees to shoulders. Hold for 10 to 15 seconds, then lower to the floor. Repeat.
The Locust
Strengthens back. Glutes, and shoulders. Lie facedown on the floor with your arms extended straight in front of you. Take a
deep breath, then slightly arch your back as you lift your legs, arms, chest,and head off the floor. Hold for three seconds, then gently lower your body back to the ground. Repeat five times.
Sage Twist
Stretches shoulders, back and hips. Sit on the floor with your legs in front of you. Bending your left knee, bring your left foot toward your body until it rests next to your right inner thigh. Hug your leg with your left arm. Twist to the left, putting your left palm flat on the floor several inches behind your hip. As you rotate, reach your right arm over your left knee and press your upper arm or elbow against the outside of the knee. Sitting tall, hold for 10 to 15 seconds, then return to start position. Switch legs and repeat on other side. Do twice.
Shoulder Stretch
Strengthens arms; stretches chest and shoulders. Roll a towel lengthwise and hold it in your left hand. Reach your left arm straight up in the air, then bend your elbow so that so that the towel is dangling down your back. Bending your right arm behind you, grab hold of the towel. Keeping shoulders back, hold for 15 to 20 seconds, then release. Repeat with apposite arms.
|
