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Archive for the ‘Yoga Pose’ Category

To strengthen your legs and your abs, use the king dancer pose.  Start by standing straight with your arms at your sides.  Make sure that your abs are tight throughout this exercise.  Put your right arm straight out in front as you lift your left leg behind you.  Bend your left leg at the knee and grab your left ankle with your left hand to where your calf and your thigh make a 90 degree angle.  Hold the pose for 20 seconds and release.  Repeat on the opposite side of the body.

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To stretch the chest, abdomen and the quadriceps, use the bow pose.  Start by lying on your stomach with your chin up, facing forward.  Make sure that your abs are tight throughout the exercise.  Keep your knees about a foot and a half apart and grab your ankles.  Your wrists should be on the outside of your ankles.  Now use your abs and arms to lift your ribs and your quads off the floor.  Hold the pose for 20 seconds and release.  Let your legs relax and bring your torso to the floor.

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This variation to the boat pose will quickly improve your core strength.  Begin by sitting on the floor on your bottom.  Plant your feet on the floor and keep your knees bent.  Put your arms straight out in front of you.  As you recline, lift your legs and slowly straighten them.  Your body should be in a v shape.  Now lower your torso as you lower your legs.  Keep both straight and lower to a few inches from the floor and then raise them to a v position.  Alternating between positions, hold each position for just a second.  Do 3 repetitions of each position.

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This pose stretches out the back of the legs as well as releases tension in the spine.  Begin this pose by stepping the feet about 3 to 4 feet apart – feet parallel.  Bring the arms out to the side shoulder height and with a flat back swan dive down towards the floor.  Once the back starts to round bend the knees and let the arms touch down to the floor.  Let the body hang here, relaxed, tailbone reaching towards the ceiling.  Grab the outsides of the feet and pull your head towards the floor.  Hold this pose for 20-30 seconds.  Come out the same way you went in.

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.