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Print-and-go yoga
continued from page 1
4. Half Dog Pose
Find a table or chair that’s about waist height. Stand facing the table and bend over from your waist so that your palms rest flat on the table's edge. Align your hips over your feet, bend your legs slightly and keep your back flat as you feel the stretch in your spine and legs.
5. Wide Leg Bent Knee with Dog and Cat Tilts
Stand with your feet shoulder-width apart and your knees relaxed and bent. Place your hands on your knees and imagine that your navel is being pulled up to the ceiling and then down to the floor, alternately arching (dog tilt) and rounding your back (cat tilt). Inhale as you arch your back, then exhale as you round it.
6. Warrior Pose
Stand with your feet wider than hip-width apart and your arms stretched out to the sides. Turn your right foot about 90-degrees to the right and your left foot about 45 degrees to the right. Bend your right leg slightly so that your knee is directly over your heel and turn your head to the right. Hold, then repeat on the opposite side.
7. Triangle
From the warrior pose, straighten your legs and turn your left foot about 90-degrees to the left and your right foot about 45 degrees to the left. Stand up straight, then gently lean over and down your left side. Extend your right arm straight up in the air as you move your left arm down your left leg. Gently rotate your ribcage around so that your chest is facing the wall in front of you and you feel a nice stretch. Look up at your right hand and keep your breathing long and deep. If this hurts your neck, turn your gaze down towards your left foot. Hold, then repeat on the opposite side.
4. Half Dog PoseFind a table or chair that’s about waist height. Stand facing the table and bend over from your waist so that your palms rest flat on the table's edge. Align your hips over your feet, bend your legs slightly and keep your back flat as you feel the stretch in your spine and legs.
5. Wide Leg Bent Knee with Dog and Cat TiltsStand with your feet shoulder-width apart and your knees relaxed and bent. Place your hands on your knees and imagine that your navel is being pulled up to the ceiling and then down to the floor, alternately arching (dog tilt) and rounding your back (cat tilt). Inhale as you arch your back, then exhale as you round it.
6. Warrior Pose Stand with your feet wider than hip-width apart and your arms stretched out to the sides. Turn your right foot about 90-degrees to the right and your left foot about 45 degrees to the right. Bend your right leg slightly so that your knee is directly over your heel and turn your head to the right. Hold, then repeat on the opposite side.
7. Triangle From the warrior pose, straighten your legs and turn your left foot about 90-degrees to the left and your right foot about 45 degrees to the left. Stand up straight, then gently lean over and down your left side. Extend your right arm straight up in the air as you move your left arm down your left leg. Gently rotate your ribcage around so that your chest is facing the wall in front of you and you feel a nice stretch. Look up at your right hand and keep your breathing long and deep. If this hurts your neck, turn your gaze down towards your left foot. Hold, then repeat on the opposite side.
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