Tag Archives: Thigh

Two Phases of the Half Moon

 

This classic yoga pose, called half moon, is excellent for stretching your back and hip muscles. It also strengthens your legs and ankles while helping you develop balance. At first you might need to use a yoga block under your hand, but as soon as you get more limber and feel stable enough, you can rest your fingers on the floor and straighten your bottom leg.
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With a yoga block, stand upright with the block in front of you, hands on your hips. Bend your right knee and place your right hand on the yoga block approximately 1 foot in front and slightly to the right of your right foot. Shift your weight onto your right foot as you slowly raise your left leg up to hip level. Your left knee and toes should be turned out, and your shin should be parallel to the floor. Pause for three to six breaths. Lower your left leg, stand and repeat on the other side.

Without the block, stand upright to begin. Bend your right knee and place your right hand on the floor approximately 1 foot in front of you and slightly to the right of your right foot. Shift your weight onto your right foot as you slowly raise your left leg up to hip level. Straighten your right leg. Turn your left thigh, knee and toes outward, shin parallel to the floor. Reach your left arm above your left shoulder. Pause for three to six breaths. Bend your right knee and lower your left leg. Stand and repeat on the other side.

Source :
Los Angeles Times

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Stronger Glutes

This is a new, fun way to strengthen your glutes and thighs. By using a kettlebell, which is easier to hold than a dumbell, you’ll be able to maximize your results with added resistance while performing this wide-leg drop squat

Stand with your feet a little wider than shoulder width apart, toes facing forward. Hold a 5- to 10-pound kettlebell or dumbell in your right hand. Rest your left hand on your left thigh. Bend your knees, sit back on your heels and lean slightly forward as if you were dropping the weight on the floor. When the weight is a few inches from the floor, straighten your legs and stand up.

At the top of the squat, switch hands, grasping the kettlebell with your left hand. Then straighten your legs and repeat. Bend, switch, straighten. Continue the squats, alternating arms until you have completed 10 to 20 squats.


Source
: Los Angeles  Times

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A Proper Downward-facing Dog

STEP-1.

Push back on your feet and straighten your legs as you raise your hips.


STEP-2.

Focus on feeling an evenness over both hands. Then slowly shift your weight onto your left leg. Raise your right leg up as high as you can without twisting your shoulders and hips. Keep the front of your body facing the floor.

If you practice yoga, you’re familiar with downward-facing dog. It’s a traditional pose that requires strength and energy in your arms and shoulders, extension of the spine, and power and stamina in your legs.

From a kneeling position, sit back on your heels. Take your arms to the floor and walk your hands as far forward as possible, keeping them shoulder-width apart. Now come up to all fours, moving your feet hip-width apart. Push back on your feet and straighten your legs as you raise your hips. Lower your head between your upper arms and move your chest toward your thighs, maintaining a straight spine. Lower your heels to the floor as you lift your sitting bones toward the ceiling. Pause for 10 to 20 seconds. Release down to the start position or continue to the more advanced variation.

Focus on feeling an evenness over both hands. Then slowly shift your weight onto your left leg. Raise your right leg up as high as you can without twisting your shoulders and hips. Keep the front of your body facing the floor. Pause for two to three breaths, lower your right leg, shift your weight over it and raise your left leg. Pause for two to three breaths. Lower your leg, bend your knees to all fours and return to the start position.

Source: : Los Angeles Times

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A Double-Duty Exercise

The combo move here will tighten and tone the fronts of your arms and the backs of your legs.

Save time and increase the intensity of your workouts by performing an upper body exercise and a lower body exercise at the same time. The combo move here will tighten and tone the fronts of your arms and the backs of your legs.

Hold a dumbbell in each hand and stand over your right leg with your left leg pointed behind you. Lift your chest and pull your abs in toward your spine.

Look straight ahead, and maintain your balance over your right leg as you contract your biceps (the muscles in the front of your arms), bringing the dumbbells just below shoulder level. At the same time, contract your left hamstrings (the muscles in the backs of your thighs), bringing your heel toward your buttocks. Pause at the peak of the contraction, then lower. Do 12 times. Switch legs and repeat.

Source: Los Angeles Times

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Basic Yoga Pose

This is a  fundamental pose to get your yoga practice in gear.

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If you’re new to yoga and not limber yet, here’s a safe and simple way to get started. With this pose, you’ll develop flexibility in your hip, thigh and back muscles so you can progress to more advanced poses.

Begin by kneeling on a level, padded surface. Place your left foot flat on the floor, with your knee bent and your toes pointed to the left. Make sure your left heel is directly across from your right inner knee. Rest your left elbow on your left thigh. On an inhale, reach your right arm overhead with your palm facing inward. Exhale and lean your torso toward your left knee. Keep your left shoulder forward. Focus on feeling the stretch along the right side of your body and in your left inner thigh. Hold and breathe in this position for three to six breaths.

When your body feels ready, move deeper into the stretch by placing your left fingertips on the floor in front of your left foot. Do not allow your right hip to move backward. Hold this position for three to six breaths. Switch legs and repeat on the other side.

Source: Los Angeles Times

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