The Joy of Exercise

Head to Knee Pose

This pose tones the abdominal organs, stretches the spine and hamstrings, and is calming for the nervous system.

• Sit on the floor with your legs straight out in front of you. Fold your right leg and place your foot against the inside of your left thigh.
• Inhale, and reach up toward the ceiling to lengthen your spine.
• Exhale, and fold forward over your outstretched leg. Avoid rounding your back, and concentrate on lengthening your spine and bringing your abdomen toward your thigh.
• Clasp your calf, ankle, or foot. Keep your leg straight, and gently pull your body close to your leg with your arms.
• Hold the stretch for 30 seconds or as long as you comfortably can, and return to the beginning position. Repeat to the left side.

Seated Forward Bend

This pose increases circulation to the abdominal organs and stretches the entire back of the body.

• Sit on the floor with your legs straight out in front of you. Inhale, and reach your arms overhead, lengthening your spine and creating space between your vertebrae.
• Exhale, and stretch forward from your hips, reaching your arms straight out in front of your body.
• Clasp your knees, calves, or ankles. Without rounding your back, pull your upper body toward your legs by bending your elbows.
• Hold for 30 seconds or as long as is comfortable, breathing slowly and deeply.
• Inhale, and slowly return to a sitting position.

Shoulder stand

The Shoulder stand helps to regulate thyroid function and improves circulation. It also stimulates the digestive organs. Do not attempt the Shoulder stand if you have high blood pressure, glaucoma or other serious eye disorders, or neck problems.

• Lie flat on your back with your legs straight and your feet together. Place your arms at your sides with your palms flat on the floor.
• Lift your legs toward the ceiling, keeping your feet together. Place your hands behind your middle back, and raise your hips up into a 45 degree angle to the floor. Support your body with your hands, keeping your elbows and upper arms flat on the floor. Do not place weight on your neck or head. Breathe normally.
• If you are comfortable in this position, straighten your body so that it is perpendicular to the floor. Tuck your chin into your chest. Your weight should be supported by your shoulders and upper arms. Do not place weight on your neck or head.
• Hold for 30 seconds or as long as you comfortably can. Come out of the posture by lowering your knees to your forehead, keeping your legs straight, and rolling down one vertebra at a time until you are again lying flat on the floor.

The Fish

The Fish pose acts as a counterbalance to the Shoulderstand by arching the neck and loosening the shoulders.

• Lie flat on the floor with your legs straight out in front of you and with your arms at your sides.
• Arch your back, and place your hands underneath your hips. Gently slide your head back until the crown of your head is resting on the floor. Relax, and breathe deeply and slowly. Hold the posture for 30 seconds.
• Slowly return to lying flat on the floor.

Spinal Twist

The Spinal Twist tones and strengthens the spine and massages the abdominal organs.

• Sit on the floor with your legs straight out in front of you.
• Cross your right leg over your left, placing your right foot on the floor to the outside of your left knee.
• Sit up straight, and twist to the right as far as you comfortably can without straining.
• Place your right hand on the floor behind you, and place your left arm on the outside of your right leg.
• Turning from your navel, twist your spine, shoulders, neck and head to look over your right shoulder. Keep your spine straight and in alignment and do not strain in this pose. Hold for 30 seconds, or as long as you comfortably can.
• Gently unwind, and return to the beginning position. Repeat to the opposite side.

The Sponge

Always end your yoga practice with at least a few minutes of this deeply relaxing and restorative pose.

• Lie flat on your back with your legs a comfortable distance apart. Place your arms next to your body with your palms facing up.
• Close your eyes, and scan your body for any areas of tension. Consciously relax those areas.
• Use your breath to help you relax. With each inhalation, imagine that you are breathing in relaxation. With each exhalation, imagine that you are breathing out tension.
• Remain in this pose for at least several minutes or for as long as you choose to.

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Category: Athletic, Exercise, Fitness, Sports, Workout

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