Archive for June, 2010
Come up onto your knees and spread your feet about a foot keeping the knees together. Slowly lower yourself between your feet. Be careful of your knees. If you can come all the way to the ground, situate your hips so that you are sitting on your sits bones. If you are comfortable here, slowly lean back, coming down onto your elbows. The deepest stretch will be obtained by lying on your back with your arms above you head, grasping opposite elbows. Keep the feet with the soles facing the ceiling and as close to your thighs as possible. Hold the pose for up to 30 seconds and slowly come back up the way you went in.
This pose is great for gaining flexibility and strength in the back. Start lying on the ground on your belly. Stretch your legs out behind you and place your hands under your hips with your palms on the floor. Bring your chin up on your mat and on the inhale flex the left leg and lift the right leg off of the ground. It’s ok to lift the hip just a little. Lift the leg as high as you can without twisting the foot in or out. Point the foot straight back and hold for 15 seconds. Release and switch legs.
This pose is intended to help strengthen the core. Start with your feet together toes and ankles touching. Bring your arms up overhead from the side. Interlace your fingers and contract your thighs. Press your hips forward and straighten your back, stretch your arms up toward the ceiling and slowly bend towards the right side of the room. Keep your chin up and squeeze your biceps to your ears. Legs and arms are straight, open your chest up and don’t bend backward. Hold this pose for 20-30 seconds. Switch sides.