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Beginner’s Health and Fitness Guide

arching that low back inhale arms up and back by your sides pull your right knee in toward your chest and circle your right ankle in one direction you can hold on to the right shin or behind the thigh you can also bend your left knee and keep the left foot on the floor circle the ankle the other way relax your shoulders in your jaw inhale to extend the right leg up toward the sky knee can be bent or straight if you have a yoga strap you could put that on the,

ball of your right foot and hold that as well and your leg might not be straight up and down it might be more forward and that’s fine but keep your hips level so your right hip draws forward toward the left foot so that hips stay in line now breathe here and then bend the knee and release it back to the floor hug your left knee in hold on to the shin or behind the thigh circling left ankle in one direction now your right leg can be better straight is up to you,

Beginner’s Health and Fitness Guide

circle the left ankle the other way and don’t forget to check in with your breath just keep it smooth and steady inhale extend the left leg up the knee can be bent or straight flex your ankle and it doesn’t matter how deep you get into a pose or a stretch as long as you feel a stretch then you know that your circulation is improving and the yoga is doing its work so never worry if your pose doesn’t look like my pose release the leg and then hugging the right knee and,

again we’ll extend the right leg up left leg can be bent or straight do it again draw your right hip a little bit forward and maybe second time through you might get in a little bit deeper but remember it’s not about forcing just breathe my ear breath bring you in a little deeper if your body’s good with that now put your left hand on your left hip and start to open your right leg to the right the knee can be bent or straight look over the left shoulder now if your knee,

Beginner’s Health and Fitness Guide

is bent you can hold on to the leg or you can hold on to the right shin either way is fine we’re working on stretching out the inner thigh and outer hip come back to Center now bend your right leg hold it with your left hand and guide it to the left for a twist your extended leg the left one you can bend that one too if you like let go over your right shoulder as long as that doesn’t bother your neck and turn your belly up toward the sky and the amount as you breathe here and relax you’re doing great make your way back to center,

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