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Archive for the ‘Yoga Pose’ Category

This pose can help to stretch the back and the shoulder area.  Begin by lying on your back with your arms at your sides.  Now use your abs and the strength of your arms to lift your legs over your head so that your toes touch the floor behind your head.  Your hips should be directly over your shoulders.  Straighten your arms and join your hands on the floor behind your back.  Hold for 30 seconds.  Roll your spine back onto the floor slowly, followed by your legs.

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The lizard pose can help to stretch the hips, the thighs and the hamstrings.  Start by placing your palms, your elbows and your knees on the floor.  Keep your arms shoulders width apart.  Bend your knee and bring your right foot and place it on the outside of your right elbow.  Straighten your left leg and be sure that your body is parallel to the floor.  Hold for 30 seconds.  Now come back to the original position and switch legs and repeat if needed.

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Use the pigeon pose to stretch out your back and your hips.  Start by sitting on the floor with your legs crossed.  Keep your abs tight and your back straight.  Make sure to keep your shoulders back.  Place your palms on the floor beside your body.  Now lean forward to bring your left leg behind you.  Keep your left leg straight and the top of your left foot to the floor.  Hold for 30 seconds.  Now bring your left leg back to the original position and repeat on the opposite leg.

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The hands and knees pose will significantly improve your core strength.  Begin by placing your hands and knees on the floor.  Keep your abs tight and your nose pointed to the floor.  Lift and straighten your left arm and your right leg.  Keep your right foot flexed and your toes pointed to the floor.  Hold this pose for 30 seconds.  Now lower your limbs back to your starting position and repeat the pose using your right arm and your left leg. 

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This pose is good for stretching the legs.  Be careful if you have bad knees.  Start in a position on the floor on your hands and knees.  Keep your legs right under you hips.  Spread the feet apart enough to sit down in-between them.  Slowly lower yourself to a seated position between your feet.  If you can sit all the way down, place the hands on the thighs and sit tall.  If you cannot come all the way down, come as far as you can without pain in the knees.  Hold this pose for 30 seconds – 1 minute.  Work yourself up to 5 minutes.

This pose is great for toning the obliques and legs.  To start, step your feet three feet apart with your feet parallel.  Bring the arms up overhead from the sides, palms touching, bring your right arm down to your right thigh.  Bump the hips to the left until you feel stretching in your inner thigh and reach to the right.  Don’t collapse into your right side. On the inhale reach up, on the exhale lengthen over to the right side. Hold this pose for 30 seconds and switch sides.

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.

This is a more advanced pose and requires abdominal strength. Begin lying on your back, arms at your side, palms down or underneath your buttocks for support. Lock out both legs, pull the abdominals in and on the inhale lift both legs at the same time as high as you can without bending the knees. Raise and lower the legs three times with breaks in between.