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A Proper Downward-facing Dog

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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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Exercise Yoga

Support Your Triangle

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The yoga basic can stand a tune-up with the help of a wall.

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If you practice yoga on a regular basis, you’re probably familiar with the classic position called triangle pose. But it’s a good idea, every once in a while, to practice this pose with the back of your body against a flat wall, so you can check the position of your shoulders and hips for correct alignment.

Stand against a wall in a wide stance with your arms extending out to the side at shoulder level. Turn your left foot in slightly, and turn your right foot out, so that your right big toe points to the right.

Shift your pelvis to the left as you lean your torso to the right, resting your right hand on your shin, ankle or floor. Keep your shoulders and hips and top arm in contact with the wall throughout the entire pose. Feel your chest opening wide, with your hips in line with your shoulders. Breathe fully in this pose for 20 to 30 seconds. Return to the start position and repeat on the other side.

Source: Los Angeles Times

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Exercise

Simple Exercise for the Back

Strengthen your entire back with this one simple move. The first variation, in which your legs are on the floor, targets the upper and mid-back muscles. The second variation kicks up the intensity by also training your buttocks and legs.
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Lie face down on a level, padded surface. Straighten your legs behind you with your toes down and your inner ankles facing each other. Place the palms of your hands flat on the floor near your rib cage, elbows bent and tucked in close to your body. Inhale, contract your upper back muscles to raise your chest, shoulders and head off the floor. Pause for three breaths.

Exhale while you keep your upper back raised. Inhale again, but this time extend your arms back, reaching your fingertips toward your feet. Now raise your legs off the floor. Keep your knees straight and your feet close together. Hold this position for three breaths, release and rest face-down on the floor for 15 seconds. Repeat two or three times.


Source: Los Angeles Times

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Exercise

Stand Tall with Posture-Perfecting Move

Improve your balance with exercise that engages arms, legs.

One of the keys to good posture is core balance. With this simple move, you can improve your muscular balance so you’ll stand taller, with your weight evenly distributed over both legs.

Start on all fours with your hands below your shoulders and your knees directly under your hips. Pull your ribcage and navel in toward the spine as you use your abdominals to “brace” the spine. Slowly shift your weight onto your right leg as you straighten and lift your left leg behind you. Reach out through your left heel, keeping your shoulders, hips and knee facing the floor. Pause for two breaths.

Keep your gaze steady and your left leg lifted as you slowly shift your weight onto your left arm. Stretch your right arm out in front of you, palm facing inward and your upper arm near the side of your head. Focus on keeping your hips and shoulders parallel to the floor. Work toward getting your extended leg and arm at the same height. Pause for three breaths. Lower your arm and leg, then repeat on the other side.

Source : Los Angeles Times

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Exercise Yoga

Basic Yoga Pose

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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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