Tuesday, July 29, 2008
1) Half Uttanasana (standing forward bend) -- Place both palms at the edge of a kitchen counter or sink. Pressing the palms on the edge, walk back until your heels are under your buttocks. Keep the outer edges of the feet parallel. Extend from the palms to the buttock bones, and from the heels to the buttock bones. You are trying to make an extended right angle shape. Hold for 20 - 30 seconds.
2) Beginning Warrior Pose I -- Walk your right foot straight forward and your left foot back, till they are 4 - 5 feet apart. Have the left toes turned out at a slight angle. Now with hands on your hips, turn your hips so that they fact forward (same as your right foot). Keeping the back leg straight, lift both sides of the chest as you bend your right leg slowly to 90 degrees. Keep the right knee in line with the heel, not forward. Hold for 20 - 30 seconds, and repeat on the other side.
3) Beginning Warrior Pose 2 -- Separate your legs 4 -5 feet apart till you are in a wide-leg pose, arms wide with palms facing down. Feet and wrists will be the same distance apart. Turn your right foot, right leg out, knee in line with foot. Turn your left toes slightly in, keeping the left leg extended. Keeping your body upright and your arms extended, slowly bend the right leg to 90 degrees. The bent leg knee should not go beyond the line of the heel, nor should that thigh turn inward. Pull from the back arm to come up after 20 - 30 seconds, then do the other side.
4) Half Uttanasana
5) Legs up the wall -- Lie down with buttocks at the wall and legs up the wall. Keep the chin lower than the forehead -- use a pad under the back of the head if necessary. Arms can be to the sides, or overhead.
6) Simple chair twist -- Sit sideways on a chair, feet hip width apart and parallel to each other. Place both hands on top of the chair back. Push the chair down to lift the sides of the trunk up. Then push both sides of the chair towards your knees to turn. Be gentle.
7) Simple Savasana, calves on the chair -- Lie down with the buttocks on the floor, legs bent close to a right angle, calves on a chair. If a pad under the head is needed to keep the forehead higher than the chin, use it.