When your core is strong, daily activities become easier and you’ll get more from your exercise routines as well. Remember to incorporate this straightforward yet challenging move for a more balanced practice.
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Begin on your hands and knees. Turn to the side and position your right hand directly below your right shoulder and your right knee below your right hip. Straighten your left leg with your left foot flat on the floor, toes and knee facing forward. Reach up with your left arm so it is above your shoulders. Engage your abdominals and move your tailbone in toward your body to avoid over-arching your lower back. Look up to the ceiling and pause.
Keeping your hips and shoulders stacked, push through your left heel and lift it to hip level. Concentrate on maintaining your balance with minimal movement in your torso. Hold this position for three to six breaths. Then lower your leg, come to all fours and repeat on the other side.
Source:Los Angeles Times
With regular practice, reverse warrior will help ease back pain and improve your posture and gait. (Charles Bush)
Practice this classic yoga posture called “reverse warrior” to strengthen your legs, stretch the muscles on the sides of your torso and open your hips. Remember to be patient with this pose. With regular practice, it will help ease back pain and improve your posture and gait.
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Begin with your feet parallel to each other in a wide stance. Turn your right foot out and your left foot in slightly. Bend your right knee to a 90-degree angle so that your right knee is directly above your right foot. Stretch both arms out to the sides at shoulder level, palms turned down. Gaze over your right hand. Contract your leg muscles and allow your pelvis to descend as you lift and lengthen your spine. Pause for three breaths.
Maintain the 90-degree angle with your right leg as you inhale and raise your right arm up. On an exhalation, lean your torso to the left as you slide your left hand down along the outside of your left calf. Try to create more space between each of the ribs on the right side of your torso. Hold this position for three to six breaths. Then switch sides and repeat.
Source : Los Angeles Times
If you are familiar with performing a traditional elbow plank, try this new variation for an extra challenge to your core muscles. Just remember to make your movements very small in order to keep it safe and effective.
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Begin on all fours. Position your elbows directly below your shoulders and place your hands and forearms flat on the floor, shoulder-width apart. Straighten your legs behind you. Balance on your toes and forearms as you bring your hips down to shoulder level. Keep you knees straight and press your heels back. Pause for two breaths.
On an exhalation, contract your abdominals and use your core muscles to raise your pelvis a few inches higher. Pause, continuing to hold your abs firm to support the weight of your pelvis. Slowly lower your hips back down to shoulder level and pause. Repeat this small movement three to six times. Release by bending your knees and sit back on your heels to rest. Repeat the entire exercise one more time.
Source : Los Angeles Times
The wall can be an excellent prop when practicing yoga poses or other stretches that require balance and strength as well as flexibility. It helps you feel stable so you can get in the proper position to gain maximum benefit from the exercise.
Stand approximately 3 feet away from a stable wall with your back toward the wall and your feet together. Bend forward at the hips and place your fingertips on the floor directly below your shoulders. (Place your hands on two yoga blocks if you cannot reach the floor.) Place your left foot flat on the wall at hip height, with your knee and toes facing the floor. You may have to adjust to make sure your right ankle is below your right hip. Inhale and look forward, sliding your shoulders down and away from your ears.
Exhale and focus on keeping your hips and legs stationary. On the next inhalation, rotate your ribs, chest and shoulders to the right. Reach your right arm upward, with fingers pointing to the ceiling. Look toward your right thumb. Pause for three to six breaths in this position, feeling a deep stretch in your back. Return your right hand to the floor, change legs and repeat on the other side.
Source :Los Angeles Times
Here’s a challenging variation of the traditional bent-over row that will strengthen your core and your upper body muscles. Remember to hold lighter dumbbells while you master the technique, then increase the weight once you’re comfortable finding your balance. Practice patience because this exercise is harder than it looks.
Stand upright grasping a 3-, 5- or 8-pound dumbbell in each hand, with your arms hanging below your shoulders. Slowly begin to tilt your torso forward, bending at the hips. Bend your right knee slightly and shift your body weight off your left leg. Find your balance with just your left toes touching the floor behind you. Concentrate on keeping your shoulders, chest and hips facing squarely toward the floor.
When you feel ready, begin to raise your left leg off the floor until it reaches hip level. At the same time, bend your elbows and bring the dumbbells to your hips. Pause. Continue to hold your leg up as you lower and raise your dumbbells eight to 12 times. Return to an upright position and repeat, this time balancing over your left leg while lifting your right leg.
Source: Los Angeles Times