Health Fitness

Kneeling, with your body erect and your knees directly beneath your hips, and toes curling under. Stack your hips on top of your knees, your shoulders atop your hips, and your ears atop your shoulders. Then place the palms of your hands on the small of your back, fingertips facing up. If that is uncomfortable, the fingertips can face the floor. As you inhale, inflate the chest and feel your breastbone rise, floating the ribcage up and off the waist. Then continue to lift the upper back up and over an imaginary ball behind you until you begin to reach one hand and then the other toward the heels. You should arrive in your deepest arch only in the upper back when both hands rest comfortably on your heels or props. Take five full, complete breaths, letting the head drop back; if that strains the neck, tuck the chin and relax the face muscles.

From a deep squat, place your hands flat on the floor in front of you so they are shoulder width apart. Come to your tiptoes and walk your feet closer to your body. Then slowly bring your weight forward onto the hands and off the feet until your knees touch your upper arms.

As you deepen the bend in your elbows, inch the knees up above the elbows, bringing them as close to the armpits as possible.

Transfer the weight fully onto the arms, squeeze your elbows in, tighten your abs, and press your shins into your forearms, causing your feet to float up behind you. You might want to rest in Child's Pose for a few breaths after Crow.

Lie on your back with arms by your side.

Bend your knees and rock your legs up, bringing your knees to your forehead and placing your hands under your hips to support them, keeping your elbows on the floor.

Slowly straighten your legs into the air, balancing for 8 to 10 breaths, then slowly release your knees and roll gently back onto the floor.

Lie on your back, completely relaxed, with your arms resting on your sides or palms on your belly.

Rest in this pose for at least a 10 minute meditation.

Continue Reading... PAGE 1 - PAGE 2 - PAGE 3