Benefits:
Stretches legs.
Strengthens arms and legs.
Foundation & General Alignment:
An easy starting point is in Chaturanga, and then complete pose by bringing one leg up and resting thigh on bent arm.
Lift back leg up off floor and balance using the weight in both legs.
Both legs should be straight.
Benefits:
Stretches the inner thighs and hips, knees and ankles
Opens the chest muscles and the front shoulders
Helps promote the spinal flexibility and stimulates internal organs.
Foundation & General Alignment:
Start with legs in lotus pose, place hands on ground behind back and lift butt up off floor.
Feet are both flexed.
Benefits:
Improves strength in side body.
Stretches side body, arms, and legs.
Can also improve balance.
Foundation & General Alignment:
Start sitting with feet together in front of body, lift one leg up and with opposite hand grab foot to activate stretch.
Back is straight.
Upper arm is gently grabbing foot, keep elbow above head.
Shoulders are back and away from ears.
Do you love nature? Don't let winter keep you indoors! Here are 10 ways to enjoy winter—and get outdoors in it.
Benefits:
Strengthens legs.
Improves strength in core and back muscles.
Can help improve balance.
Foundation & General Alignment:
Start lying on side of body, raise both feet into air while together.
Entire body is engaged and lifting.
Feet are flexed.
Both legs are straight.
Body can be held stable by arms.
Heart is pressing forward.
Shoulders are pressing back.
Benefits:
Opens chest.
Strengthens legs and core
Improves balance.
Foundation & General Alignment:
Start with regular Warrior 1, instead of hands out to side bring them behind back and clasp hands together.
Shoulders are back and away from ears.
Head is leaning back with shoulders.
Core in engaged and keeping body straight.
Both legs are engaged and keeping body from sagging.
Benefits:
Opens chest.
Stretches arms.
Great spinal twist.
Foundation & General Alignment:
Start sitting with legs in front of body. Bend knees and pull both feet toward one hip. Hand of side of body that feet are bent toward is resting on knee.
Feet are pointed or flexed.
Knees are resting with one on top of the other.
Hand is gently pressing into knee to deepen twist.
Other hand is wrapped around back and grabbing opposite arm.
Despite my best efforts, there are some days where the only exercise I get is from walking my dog. I’ve mentioned this to people (I’m looking at you, doctors!) who give me a look that clearly says “I’m trying not to roll my eyes right now” while telling me that I should really do more regular “real” exercise. So let me explain: my dog walks aren’t leisurely strolls where we stop to sniff the sunflowers—my puppy pal and I set a brisk pace and incorporate all kinds of cross-training into the routine to make it a little more exciting and a lot more beneficial for our bods.
As a woman who used to go to the yoga studio as many as five times per day to either teach or take a class, having my first child really threw me. My body was so fit and my mind so calm that I went into withdrawal for my alone time on the mat. For years I tried to figure out ways to still make it to the studio, to teach and not neglect my growing child. I even got certified in Itsy Bitsy Yoga, so I could bring my baby to yoga with me. I was a yoga-addict.
Benefits:
Stretches tops of thighs.
Opens both chest and shoulders.
Strengthens core.
Foundation & General Alignment:
Start lying on stomach, bend both knees and grab bottoms of feet and gently press them downward.
Chest is up off ground and pressing forward.
Shoulders are back and away from ears.
Keep elbows tucked in.
Legs are engaged.
Knees are not flared outwards.