Meal Plan
Deep Breathing & Visualization
Posture 2
A starting postion that helps focus awareness on breathing and the body; strength lower back and open the groin and hips.
Sit cross-legged with hands on knees.Focus on your on your breath. Keep your spine straight and push the sit bones down to the floor. Allow the knees to gently lower. If the knees rise above your hips, sit on a cushion or block. This will help support your back and hips. Take 5-10 slow, deep breaths. On the next inhale, raise your arms over your head. Exhale and bring your arms down slowly. Repeat 5-7 times.
Increases flexibility of spine
This is really two poses, one following the other. Begin on your hands and knees. Keep your hands just in front of your shoulders, your leg about hip width apart. As you inhale, tilt the tailbone and pelvis up, and let the spine curve down, dropping the stomack low, and lift your head up. Stretch gently. As you exhale, move into cat by reversing the spinal bend, tilting the pelvis down, drawing the spine up and pulling the chest and stomach in. Repeat several times, flowing smoothly from dog into cat, and cat back into dog
Tip-use this stretch as described in abs workout
Stretches and opens back and hamstrings, improves flexibility
Sit on floor with legs extended in front of you. Bend one leg, bringing the heel of the foot as close to the groin as possible. You may want to place a pillow under the bent knee for comfort. Make sure your sitz bones are firmly grounded on the floor and that your spine is straight. Turn your body slightly so you face out over the extened leg. Inhale and raise your arms over head. Exhale and begin to move forward slowly. Try to keep the back as straight as possible. Instead of bending at the hips, focus on lifting the tailbone and rolling foward on your sitz bones. Inhale and lenghten adn straighten the spine. Exhale and roll forward, however slightly. To get a bit more forward movement, engage youir quadriceps (high muscles) as you move forward. This releases the hamstrings, giving you a bit more flexibility. When you've moved as far forward as you can, lower the arms and grasp your foot, or leg. Hold the position for a moment and breath. Then on the next exhale gently pull yourself forward. Go slowly and remeber to keep the back straight. When done, straighten up and do the other side.
Stretches the spine, strenghtens the back and arms, opens the chest and heart.
Lay down on your stomach. Keep your legs together, arms at your side, close to your body, with your hands by your chest.
Step 1: Inhaling, slowly raise your head and chest as high as it will go. Keep your buttocks muscles tight to protect your lower back. Keep your head up and chest and heart out. Breath several times and then come down. Repeat as necessary.
Step 2: Follow the steps above. When you've gone as high as you can, gently raise yourself on your arms, stretching the spine even more. Only go as far as you are comfortable. Your pelvis should always remain on the floor. Breathe several times and come down.
Stand with feet together, hands at your sides, eyes forward. Raise your toes, fan them open, then place them back down on the floor. Fell your heel outside of your foot, toes and ball fo your foot all in contact wtih the floor. Tilt your pelvic bone slightly forward. Raise your head up and lengthen the neck by lifting the base of your skull toward the ceiling. Stretch the pinky of each hand downward, then balance that movement by stretching your index fingers. Push into the floor with your feet and raise your legs, first at the calves and then the thighs.
Breath. Hold the posture, but try not to tense up. Breath as you inhale, imagine the breath coming up through the floor, rising through your legs and torso and up into your head. Reverse the process on the exhale and watch your breath as it passes down from your head, through your chest and stomack, legs and feet.
Hold for 5 to 10 breaths, relax, and repeat.
On your next inhale, raise your arms and hold for several breaths. Lower yoru arms on an exhale.
