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Archive for the ‘Yoga’ Category

The yoga lunge can exercise your legs as well as your arms at the same time.  Start by bending your left leg to a 45 degree angle while pointing your foot on that same leg out to the left.  Place your right leg about three or four feet away from your left leg and point your right foot to the left.  Point your head to the left and lift your arms to a horizontal position and keep them straight.  Now hold this pose for about 20 seconds to start and repeat on the right side.

Begin this pose by lying on the floor with your legs stretched out.  Grab your strap and place it across the ball of one foot.  Hold the strap and lift the leg in the air until it’s slightly uncomfortable.  Flex the toes back and use the strap to hold the leg steady.  Hold this for 30-45 seconds.  Release back down and switch legs.

This pose stretches out the entire back and neck.  You will need a towel for this pose.  Start by sitting Japanese style on your knees towards the top of the towel.  Reach behind you and wrap the towel up over your feet.  Hold onto your feet with your thumbs on the insides and fingers wrapping around the outside of the foot.  Slowly start to round down and bring your head to the floor as close to your knees as possible.  Slowly lift the hips off of your heels and feel the stretch down your back.  Work you head closer to you knees.  Hold this pose for 30 seconds and release.

This pose can be a very relaxing way to stretch the back, especially the lower back.  Come to a Japanese style seated position on the floor.  Lean your upper body forward reaching the arms out in front of you.  If you can, rest your forehead on the floor as you push your buttocks as close to your heels as you can.  Stay in this pose for 20-30 seconds or as long as you like!

Kneel on the floor Japanese style with your buttocks as close to your feet as possible. Keep a straight spine, abs pulled in. Press your palms firmly against your knees with your fingers spread wide. Take a deep inhalation through the nose. Then simultaneously open your mouth wide and stretch your tongue out, curling it down toward the chin, open your eyes wide, and exhale the breath slowly out through your mouth with a distinct “ha” sound. The breath should pass over the back of the throat. Turn your gaze towards the middle of the forehead. Roar a few times if you wish!