Sleeping Swan
- Sit on floor with pillow in front of you. Bend left knee, bringing sole of left foot to right inner thigh. Lift butt and extend right leg behind you.
- Staying centered, gently hinge forward from hips, placing head on pillow. Extend arms forward, elbows slightly bent.
- Hold for 8 to 10 breaths. Roll back up. Switch legs; repeat.
- With each pose, breath in and out to help you relax
- Targets neck, shoulders, back, hips, and legs
Bridge
- Lie face-up with knees bent, feet flat on floor, arms extended by sides, palms up.
- Keeping shoulders down, engage abs and press into heels to lift hips and back to form a diagonal line from shoulders to knees.
- Hold for 8 to 10 breaths; lower.
- Targets hips and legs
- Sit on pillow in a cross-legged position. Place left hand on floor to side of hip, left elbow slightly bent. Extend right arm by ear.
- Lean to left, keeping butt on floor, shoulders down.
- Hold for 8 to 10 breaths. Switch sides; repeat.
- Targets neck, shoulders, back, and obliques
- Stand with feet hip-width apart, knees slightly bent.
- Place right hand on left elbow, left hand on right elbow.
- Bend over from hips, letting arms and head hang down.
- Hold for 8 to 10 breaths. Gently roll back up.
- Targets neck, shoulders, back, and hips
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