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Archive for the ‘Yoga’ Category

Here’s a yoga pose that will help to strengthen your back and abs.  Begin by lying flat on your back.  Keep your arms at your side and make sure that your abs are tight.  Bend your knees and place your feet flat on the floor.  Now use your abs and your leg muscles to lift your torso from the ground until it is at a 45 degree angle with the floor.  Hold this pose for 30 seconds.  Keep your abs tight as you lower your torso to meet the floor again.  Repeat this movement for two more sets.

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The supine spinal twist can help to stretch your back and your gluts.  Begin by lying flat on your back with your legs straight so that your body is parallel to the floor.  Place your arms straight out at your side to where they are perpendicular to the rest of your body.  Bend your right knee and twist to the left to bring your right knee to the floor on your left side, keeping your arms on the floor.  Hold the pose for 60 seconds.  Switch legs and twist in the opposite direction.

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The dead bug pose can help to stretch the lower back and hamstrings.  Start by lying on your back.  Bring your knees to your chest as you keep your abs tight.  Place your hands on the outsides of your feet and pull your knees into your armpits.  Make sure that your lower leg is perpendicular to the floor.  Hold this pose for 30 seconds.  Now bring your knees back to your chest again.  Place your feet back on the floor with your knees bent.  Repeat the pose if desired. 

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To stretch your hips, thighs and ankles you can use the child’s pose.  Begin by kneeling with your lower legs straight behind you.  Make sure that you keep your back straight and your abs tight as you are kneeling.  Keep your shoulders back and your arms should be resting at your side.  Now slowly sit back on your heels.  Spread your knees about two feet apart, keeping your feet together.  Reach forward and lay your torso between your legs laying your arms on the floor above your head.  Hold this pose for as long as needed.

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Here’s a yoga pose that will help to strengthen your back, your abs and your legs.  Begin by sitting on the floor with your legs straight out in front of you.  Point your toes toward the ceiling and sit nice and tall with your shoulders back.  Make sure that you keep your abs tight throughout the pose.  Place your arms at your sides with your palms on the floor.  Slightly bend your elbows.  Hold this pose for 30 seconds.

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This pose is the most advanced of the balance series.  Start with your feet together.  Bend over and pick up your right foot, keeping the left leg straight and strong.  Kick out the heel of your right foot until your leg is straight.  Try to lift the chest to straighten the lower back.  Pull your toes back and suck in your stomach.  Don’t bend the left leg.  Hold this pose for 20 seconds.

Sit on the floor with the legs together, straight out in front of you. Bend your left knee and place the foot on the floor, with the heel as close to the left sit bone as possible. Keep the right leg straight and strong.  Lengthen your torso forward and place the left shin into the armpit.  On an exhalation, reach the forearm around the outside of the leg.  With another exhalation, sweep the right arm around behind your back. Grasp the right wrist in the left hand.  Exhale and reach your upper body forward.  Lower your front torso as closely as possible to the right leg.  Stay in position for 30 seconds to a minute.  Repeat on the other side for the same length of time.

This pose strengthens the core, especially the back.  Standing with your feet together, heels and toes touching, bring your arms up overhead from the side interlacing the fingers.  On the inhale, bring the arms straight up towards the ceiling and on the exhale reach towards the back wall.  Take small breaths into your chest and relax the head back, no tension in your neck.  Lift up and out of your lower back.  Hold this pose for a maximum of 10 seconds.

This pose is a great pose to help strengthen the spine and create a state of relaxation. Start in a seated cross-legged position with your weight evenly distributed on the ground. Place your hands on your knees and straighten the back lifting the crown of the head towards the ceiling. Close your eyes and gaze up towards the top of your head. Hold this pose for as long as you wish, as it can be used for meditation.