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Beginner

Reverse Plank-Up

Reverse Plank-Up

A.

Sit on floor with legs extended and together and palms pressing into floor behind hips with fingertips facing forward. Push hands and heels into floor to lift hips until body forms a straight line from shoulders to heels. Return to start.

All-Fours Leg Lift

All-Fours Leg Lift

A.

Start on floor on all fours. Extend right leg straight behind you with toes resting on floor. Keeping hips square, lift right leg as high as you can [shown]. Pause, then lower leg. Complete reps on one side. Switch sides; repeat.

Here's The Second Test Exercsie

Here's The Second Test Exercsie

A.

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B.

Proin ac imperdiet purus, sit amet maximus ligula. In hac habitasse platea dictumst.

Handstand at Wall

Handstand at Wall

A.

Place your hands on the floor, a palm's length from the wall. Lift one leg into the air. Jump up onto your hands until your heels reach the wall. Rest your body on the wall, press into your hands, look down, and breathe. Hold for as long as you can to boost your circulation.

Reverse Backbend Lunge Twist

Reverse Backbend Lunge Twist

A.

Start in a high lunge, right leg forward. Inhale, and lift your left arm up and back. Exhale, place your right hand on your back thigh. Twist and bend back, looking at the palm of the hand or down at the floor. Breathe five to 10 breaths, then repeat on the other side.

Twisted Chair

Twisted Chair

A.

Stand with your feet together. Inhale, bend your knees into Chair pose and lift your arms up. Exhale, twist to the right, bringing your left elbow outside your right knee, palms touching and thumbs to sternum. Look up and hold five to 10 breaths, then repeat on the other side.

Sun Salute A

Sun Salute A

A.

Start standing with your feet together and your hands touching at your chest. Inhale, reach your arms overhead. Exhale, fold forward, and bring your forehead to your shins. Inhale, extend your spine, look forward. Exhale, Chaturanga or Plank pose. Inhale, Up Dog. Exhale, Down Dog. Close your eyes and hold here five breaths. Then inhale and step or jump your feet between your hands. Exhale, fold forward. Inhale, reach your arms up, look up. Exhale, hands to your heart.

Kidney Relief Backbend

Kidney Relief Backbend

A.

Place your hands by your sides or on the chair behind you. Inhale, lift your chest. Exhale, find a backbend in your middle and lower back. Breathe into your kidneys and optionally drop your head back. Hold three to ten breathes.

Fists Into Abdomen Forward Fold

Fists Into Abdomen Forward Fold

A.

Make your hands into fists and bring them to your abdomen, below your rib cage, knuckles touching. Inhale fully, then exhale and press your fists into your abdomen. Inhale again, and on your next exhale, fold forward, keeping your fists pressing in and now up into your abdomen.

Twisting Cleansing Breath

Twisting Cleansing Breath

A.

Sit in your seat and place your fingertips on your hips, or on your shoulders. Inhale to a comfortable level. Begin short, sharp breaths our of the nose, where the inhale is simply a reaction to the exhale, as the diaphragm pumps on the abdominal wall. It should flel somewhere between sneezing and b'owing your nose.

B.

As you pump, on each exhale, twist left and right. Continue pumping the exhales and rotating from side to side for thirty to sixty seconds. End in the center. Relax your arms and breathe normally.

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