08th Jan 2018
Shape Up With Yoga
CRESCENT:
[FIRMS ABS, HIPS AND THIGHS]
08 Jan 2018
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WALKING LUNGE:
[TONES BUTT AND LEGS]
Stand with feet together, hands on hips. Step forward with the left foot as far as comfortable. Land on the heel, controlling descent as you bend knees & drop hips, keeping left knee directly above the ankle. Don’t lean forward. Stop when the left thigh is parallel to the ground. Stand back up by squeezing glutes & pushing off with back toes; bring right foot next to left foot. Repeat with right leg, slowly lowering into a lunge.
TREE SIT:
[TONES BUTT AND LEGS]
Sit with back against the tree trunk, fence, or wall, so knees are bent at 90 degrees & ankles are directly beneath knees. (You can use hands to help you get into position, or if the surface is smooth, side down into position). Hold 20 seconds, then return to standing.
DOUBLE LIFT:
[TONES ABS AND BACK]
Start on hands & knees with back flat. Tighten abs without excess pressure. Raise & extend right leg behind you, parallel to the ground. When you feel stable, raise an extend left arm forward, so it’s parallel to the ground. Simultaneously raise & lower arm & leg 2 to 3 inches. Do all reps, then lower & switch sides.
REVERSE CURL:
[TONES ABS]
Lying face up with legs bent, place hands under small of the back & lift feet off the ground, so knees are over the torso. Contract abs, pulling knees toward chest, & release without letting feet touch the ground, then repeat. Avoid swinging thighs or raising hips; this is a tiny movement.
TRICEPS DIP:
[TONES ARMS AND BACK]
Sit on the edge of bench, wall, or railing with hands grasping edge, feet flat on the ground. Walk feet forward a few steps, knees over ankles, & shift hips just off the bench. Bend elbows back as you lower hips to just below bench level. Straighten arms, pressing body back up (if shoulders feel strained, don’t dip as low).
PUSH-UP:
[TONES CHEST, ARMS, AND SHOULDERS]
Get down on hands & knees. Walk hands forward & lower hips until torso forms a straight diagonal line from shoulders to hips to knees. Spread hands slightly wider than shoulders, fingers pointing forward. Bend elbows out to sides as you lower chest almost to ground. Straighten arms to push back up.
DISCLAIMER:
It is of utmost importance that we contact our physician before starting any form of physical activity for the first time. Those individuals having back pain, orthopedic issues or any other health- related comorbidities are advised to take appropriate care before doing any of these activities.
