Tag Archives: Foot

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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A Half-Step Handstand

If you’ve always wanted to do a handstand but can’t get in the correct position and hold your balance, try practicing half a handstand at the wall. Over time, it will help you develop the necessary strength in your shoulders and core so you can do a full handstand.

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Lean forward and place your hands on the floor, shoulder-width apart, fingers facing forward.
Stand about 3 feet away from a flat wall, then turn to face away from the wall. Lean forward and place your hands on the floor, shoulder-width apart, fingers facing forward. Slowly shift your weight over your hands and walk your right leg up on the wall.

Next, raise your left foot and walk it up the wall until you have both feet flat on the wall at hip level. Adjust the height of your feet and the position of your arms so your body forms a 90-degree angle. (It may take a few tries to get this right.) Once you’re in the right angle, think of pushing the floor away with your hands. This keeps your shoulders moving away from your ears. Pull in and brace with your abdmonial muclses to avoid sagging into your lower back. Hold this position for up to one minute. To come out of the pose, walk your feet down the wall, bend your knees and stand up.


Source
: The Losangles Times

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Block-Supported Yoga Pose

Foam blocks are great tools for practicing yoga poses. Use them to develop more flexibility in your hamstrings while eliminating pressure on your lower back.

Foam blocks are great tools for practicing yoga poses. Use them to develop more flexibility in your hamstrings while eliminating pressure on your lower back. Include this stretch at the end of your workouts when your hamstrings are warmed up.

Place two yoga blocks in front of you and stand upright with your feet in a split stance. Position your right leg forward between the blocks and your left leg approximately 31/2 feet back. For added stability, turn your back foot out slightly. Inhale with your hands on your hips, lift your chest and relax your shoulders down away from your ears.

On an exhale, bend forward at the hips, maintaining a long spine. Rest your hands on top of the yoga blocks. Inhale, lengthen the crown of your head away from your hips. Pull your abdominals in to support your spine. Pause for 10 to 20 seconds, feeling the stretch in the backs of your legs. Return to your upright start position, switch legs and repeat with your left leg forward.

Source : The Losangles Times

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Stretch Away Stress at Your Desk

Here’s a great way to reduce tension in the upper back, neck and shoulders. Practice this stretch at your desk after long hours of sitting in front of the computer or talking on the telephone.
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Sit upright toward the front edge of a sturdy chair. Place your feet below your knees, hip-width apart. Hook your left elbow over your right elbow and wrap your forearms, pressing the palms of your hands together as much as you can. Inhale and raise your arms as you arch your upper back. Pause for a few breaths.

On an exhale, bring your chin in toward your throat, press your navel to your spine and move your elbows down toward your waist. Pause with your back in this C-curve position. Feel a deep stretch in your entire back and across the back of your shoulders. Inhale, raise your arms to repeat the arch and exhale again to repeat the C-curve. Return to center, then switch your arms and repeat.


Source :
The Losangles 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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