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Posts Tagged ‘Yoga’

Try this exercise.  You can do it with a kettle bell and a balance ball.  Begin by holding a kettle bell in your right hand as you tighten up your abs.  Now sit down on a balance ball.  Be sure to squeeze your abs, glutes and thighs as you place your legs in a V position.  Curl the weight to your shoulder and then press it straight up above your head.  Lower the weight in the opposite order that it was lifted.  Now repeat the entire motion for 2 sets of 12 repetitions (on each arm) to start.

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Here’s an alternative to the traditional overhead press.  To begin, hold a kettle bell in your right hand.  Squeeze your abs tight and sit down on a balance board.  Now place your feet shoulders width apart and continue to squeeze your abs, glutes and thighs as you curl the weight up to your shoulder.  Then press it straight up above your head.  Lower the weight to your shoulder and then to your side.  Now repeat the entire motion for 2 sets of 12 repetitions (on each arm) to start.

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To do a standing shin stretch, stand straight with your feet a few inches apart.  Keep your abs tight and your back straight.  Place your hands on your hips.  Bring your right leg over across your left leg and place the tip of your right toe on the floor.  Make sure that your right toe is on the other side of your left leg.  Bend your left leg and press your right toe into the floor to intensify the stretch in our shin.  Now hold this stretch for 20 seconds and then switch legs and repeat the stretch.

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If the traditional boat pose in yoga is too difficult for you it can certainly be modified.  Begin by sitting on your bottom with your legs knees together and bent at the height of your chest.  Have your arms straight out in front of you, parallel with the ground.  Now recline about a foot and a half backwards and pause for 30 seconds.  Make sure that your abs are tight the entire time.  Now come back to the starting position and repeat for 3 sets, 30 seconds for each set.

There is an exercise called a side plank found in yoga called a side plank.  It is great for your core as well as your arms.  Begin by lying on your left side with your legs straight, your feet flat and your torso should be propped up by your forearm and your elbow.  Now as you push against the floor with your feet (your right foot should be on top of your left foot) and your elbow and forearm, lift your body off the floor.  Your elbow, forearm and foot should be the only parts touching the floor.  Now hold this position for 20 seconds and repeat for 3 sets on each side.

This pose focuses on stretching the legs, back and shoulders.  Come to a position on the floor on your belly, legs out behind you.  Bring yourself up on to your forearms and make a fist with your hands at your heart.  With your feet about hips widths distance, press up on to your knees and walk your knees forward until they are under your hips.  Flex your toes and lift your body straightening your legs.  Flatten your back and try to press your heels towards the floor.  Relax your head.  Hold this pose for up to 30 seconds.

Lie on your back and bring your knees to your chest. Wrap both arms around your knees and try to grab opposite elbows. Flatten your spine into the ground pulling your tailbone down and slightly tuck your chin to flatten your neck. Hold this pose for 20 seconds, release and grab your knees again but switch which arm you have on top.

This pose is a more advanced pose from half locust and focuses on gaining strength and flexibility in the back.  Begin the pose on the floor, lying on your belly with the legs stretched out behind you.  Bring your arms out to the side like an airplane.  On the inhale, lift the legs and then the chest off the ground.  Squeeze the buttocks and raise the chest while gazing toward the ceiling.  Feel the chest open up.  Hold this pose for 15 seconds and release.

This position is beneficial for the abdominals and strengthening the legs. Lying on the floor on your back, arms by your side, palms down, lock out your right leg, contract the abdominals and slowly lift it up off the ground as high as you can while keeping the leg straight. Hold here for 5 seconds and then slowly lower, keeping the leg straight. Relax the right leg and lock out the left leg and repeat. Do three lifts with each leg.