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Archive for the ‘Yoga Pose’ Category

Try this yoga pose to help stretch the muscles in your back.  Begin by getting down on the floor on your hands and knees.  Walk your hands forward until your thighs are at a 45 degree angle with the floor.  Your abs should be tight as you use your arms to lower your chin and your chest to touch the floor.  Keep your elbows close to your body, at the height of your waist.  Make sure that your back is now curved towards the floor.  Now come back to the table top position.

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Here is an advanced cobra pose that can help to increase the strength of your back and your abs.  Start by lying flat on your abdomen with your face to the floor.  Place your arms down by your side.  Now tighten your abs and press up on your legs to lift your torso.  Your lower abs should continue to touch the floor.  Hold this pose for 20 seconds.  Now use your abs and your legs to slowly lower your torso back to the floor.  Repeat for 20 seconds and rest.

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The advanced cobra pose can be even more beneficial to your body as your technique progresses.  Begin by lying flat on your belly with your nose to the floor.  Your palms should be placed underneath your shoulders.  Press up on your palms and legs until your arms are straight.  Your abdomen should be completely off the floor at this point.  Hold this pose for 30 seconds and repeat if needed for no more than 2 sets.

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You can use this yoga pose to help stretch your back and your abdomen.  Start by lying on your belly on the ground with your body straight and your nose to the floor.  Place your palms underneath your shoulders and press up to lift your torso, keeping your lower abdominals on the floor.  Look straight ahead as you are stretching.  Hold this pose for 30 seconds to 1 minute.  Feel free to repeat the pose if needed.

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Try this yoga pose to help stretch your back and your abs.  Begin by getting down on the floor on your hands and knees.  First, round your back and keep your head down to stretch your spine.  Now curve your back towards the floor and bring your head up to look at the ceiling.  This movement will help to stretch your abdomen.  Hold each of these stretches for about 20 seconds each.  Repeat each stretch for 3 sets.

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This pose is great for stretching and strengthening the legs.  Begin in a seated position on the floor; lift your legs out in front of you.  Take the legs wide into a “v” position and bend your knees as much as necessary to grab your big toes.  With a flat back begin to straighten the legs while still grasping the big toes.  If you’re able, start to bring your chest and head to the floor.  Hold this pose for 30-45 seconds.

Begin this pose in a kneeling position on the floor, hands on your hips, buttocks off your calves.  Extend your right leg straight out to the side with toes pointing towards the ceiling.  Feel the stretch in your inner thigh.  Reach up and over with your left arm while sliding your right arm down your right leg.  Create a slight curve in your right side.  Gaze up at your left arm.  Hold this pose for up to 30 seconds and switch sides.

This pose is great for stretching the buttocks, hips, legs and back.  Begin this pose in a seated position.  Bring the right leg over the left leg, so your right heel is by your left hip.  Don’t sit on your heel.  Place your right hand on the floor at the base of the spine.  Bring your left arm up and over placing your elbow against the right knee.  On the inhale, lengthen up, on the exhale twist your spine and gaze over your right shoulder.  Hold this pose for three breathes, release and switch sides.

This is a challenging pose similar to a push-up.  Coming from Plank pose, slowly lower your torso and legs to a few inches above and parallel to the floor.  Keep the elbows close to the body in a 90 degree angle.  Hold yourself in this position by keeping the abs pulled in tight and keep the head in a neutral position.  Release with an exhalation and lay yourself lightly down onto the floor.