Body
Roll
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Benefits: Releases body tension, tones hips and thighs.
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Step
: 1
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| Lie
on your back, clasp hands around bent knees and press them firmly toward chest.
Close your eyes. Inhale deeply, at the same time rolling over to your right. |
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Step
: 2
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| As
you drop limply to the floor, exhale completely, release arms and legs. Relax
for 5 seconds to feel tension knots dissolving. |
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Step
: 3
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on your right side, clasp hands around bent knees. Inhale deeply. With right
elbow push yourself up and over to your left side, exhaling as you drop limply
to the floor. Let go again and relax for 5 seconds. Repeat cycle three times,
rolling from left to right, then right to left. |
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Dance
Of The Legs
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Benefits: Firms abdomen, buttocks, and thighs, all-around toning and limbering
exercise.
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Step
: 1
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| Lie
flat on back, arms overhead, eyes closed. Inhale while raising left leg
straight and as high as possible. At the same time bring arms up to grasp left
ankle ( or as far as you can reach without straining.) Right leg remains on
floor. |
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Step
: 2
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| Exhale,
tightening abdomen while still grasping left leg. Bend the leg and bring close
to chest. |
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Step
: 3
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| Raise
head to meet knee. Breathe freely and hold pose for 5 seconds. Inhale while
slowly lowering head with arms returning to overhead position.Repeat with right
leg. Then repeat same movements raising both legs. |
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Leg
Splits
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Benefits: Gives vigorous internal massage as body is pressed forward, stretches
all muscles, increases elasticity of spine.
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Step
: 1
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| Sit
with legs far apart. Inhale, bend forward to grasp left foot, elbows bent and
head touching the knee, if possible. Hold to feel the stretch. Repeat same
movements bending forward to grasp right foot. |
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Step
: 2
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| With
legs far apart, inhale and bend forward, palms flat in front. Slide palms
farther away from body as you lower your head to the floor. You should feel the
pull in the spine and along inner thighs. Repeat three times. |
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Step
: 3
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| Then
stretch arms out to grasp feet with head touching the floor. Repeat three
times. |
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| These
Leg Split variations will stretch most of the body muscles and give a vigorous
internal massage as the body is pressed forward. Pratice each step to gradually
prepare yourself for more extensive limbering. Hold each pose for 5 seconds
while breathing freely. |
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Limbering
Knees And Ankles
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Benefits :
Loosens rigid knees and ankles. .
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Step
: 1
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This
preliminary stretching exercise will restore elasticity to stiff knees and
ankles, and will prepare you for the sitting yoga postures, such as the
Perfect, Half-Lotus and Lotus
Sit with legs apart, spine straight, arms to your sides. Bend right leg so that
foot rests on left thigh, heel close to crotch. Grasp right knee with right
hand and right ankle with left hand. Gently press knee down to the floor, or as
far as possible without straining. Hold for 5 seconds, release knee, then press
down again. Repeat 5 times. Bounce leg lightly to increase circulation.
Repeat same movements with left leg. The longer you are able to hold knee down,
the better. |
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Hip
Stretch
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Benefits :
Tones diaphragm, strengthens abdomen, helps digestion, alleviates constipation.
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Step
: 1
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Hard-to-tone
inner thighs will get their workout in the Hip Stretch. It is also a limbering
and toning exercise for the waist and legs.
Stand with feet far apart, hands on thighs, spine straight. Turn right foot
out, bend the knee with right hand resting on it. Stretch left leg away from
you till knee is perfectly straight with left hand on side of thigh. Inhale and
hold for 5 seconds, at the same time press right hand on right knee and
contract inner thigh muscles. Exhale, return to standing position, keeping legs
apart. Repeat three times. Repeat same movements bending left knee. |
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