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Archive for the ‘Yoga’ Category

The downward dog pose is an excellent exercise.  Begin by standing straight up with your abs tight.  Keep your feet together and your toes pointed forward.  Bend at the waist and at the knees and plant both hands on the floor in front of you.  Walk your hands out as you straighten your legs to form a v shape with your body.  Keep your heals and your palms on the floor.  Hold this position for 30 seconds to 1 minute.  Bend at the knees and walk your hands back in towards your body. 

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This pose is intended to open the hips.  Starting in a seated position with your legs straight out in front of you, bring your heels in towards your groin, bottoms of the feet touching.  Bring the heels in as far as you can and bring the hands to a prayer position at your heart.  Slowly start to bring the knees down as far as you can while keeping the back straight.  Hold this pose for 20-30 seconds.

Sit with your legs straight out in front of you.  Keep you spine straight and lifted.  Bring your right foot to your left hip placing it as high on top of your thigh as you can.  Be cautious of your knees.  Then, bring your left foot over your right shin and place it as high on top of your right thigh as possible.   Bring your knees as close together as possible.   If you cannot do this, sit in a cross legged position alternating which leg is place on top.  Hold this pose for only a few seconds to start with and begin to hold for as long as what is comfortable.

This pose is great for stretching the spine and releasing tension in the back.  Begin this pose lying on the floor with your legs stretched out in front of you.  Bring the right knee up and tuck the right toes behind the left knee.  Bring the left arm up and place it on the right knee and use your arm to slowly pull the right knee down to the ground.  Bring the right hand up reaching towards the ceiling and let it fall to the right side.  Gaze at your right hand and hold this pose for up to 30 seconds.  Switch sides and repeat.