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Archive for the ‘Yoga’ Category

This pose focuses on strengthening the legs.  To begin this pose feet are side by side, toes and heels together.  Bring your arms up, palms facing each other.  Keeping your shoulders down, bring your weight into your heels, bend your knees and squat down as far as you can bringing the arms forward.  Look up between your hands and press your chest forward.  Hold this pose for 30-45 seconds and release.

Begin this pose in Lotus with the legs crossed on top of each other.  Place your hands on each side of the hips.  Exhale and push the hands against the floor.  Contract the abs, pulling the bellybutton towards the spine.  Lift the legs and buttocks away from the floor.  Keep yourself suspended off the floor for 10-15 seconds.

This pose is great for stretching and toning the muscles in the back. Sit on your knees Japanese style with a straight back. Shift your weight to your right buttock and pull the feet out to your left side. Tuck your left hand under your right knee and bring your right hand to the floor just beside your right buttock. Pull your left shoulder back a little, pressing your shoulder blades firmly against your back as you continue to twist the chest to the right. Either turn your head to the right to continue to the stretch or keep it in a neutral position. Hold for 30 seconds to 1 minute.

Upward-Facing Dog Pose is also known as the Triceps Push – Ups
This exercise/pose integrates your legs with your entire spine, using your arms. This movement goes right after the Push – Up Pose.
1. Legs fully extended
2. Chest moving forward and up
3. Extending your arms fully
4. Neck soft
5. Dropping your tailbone

Volcano Pose is also known an a Standing Reverse Hyper
This exercise helps you stretch your abdominals and strengthen your lower back.

Key Points/Instructions:
1. Elbows fully extended
2. Move your lower ribs forward and back
3. Reaching up towards the ceiling and back

For more yoga exercises just fill out the form on this page for a Plano personal trainer.