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Here's The Second Test Exercsie

Here's The Second Test Exercsie

A.

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B.

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First Exercise Test

First Exercise Test

A.

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B.

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First Exercise Test

First Exercise Test

A.

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B.

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Reclined Hand to Foot

Reclined Hand to Foot

A.

Begin lying on your back.

B.

Hug your right knee in toward your chest.

C.

Either take hold of right big toe with right thumb and peace fingers in Yogi-Toe-Lock, grab the outer edge of your right foot or thigh, or loop a strap around your foot

D.

Lengthen your leg, reach through your heel, and gently pull your foot in the direction of your head. Relax your left arm long on your left side, palm face down. Breathe here for at least three deep breaths, then repeat on the left.

Mistakes and Tips:

To find the best knee placement for your back, try lifting the knee higher and lower until you find your sweet spot.

Improves digestion and spinal flexibility. Alleviates back pain. Stretches the glutes. Said to be theraputic for sciatica and insomnia. Detoxifying.

Don't push your knee to the ground if it doesn’t feel comfortable.

Crow

Crow

A.

Begin in a forward fold.

B.

Plant your palms shoulder-distance apart on the mat, line your wrist creases up with the front edge of the mat.

C.

Press into your fingertips, look slightly forward, and take your knees into the back of your upper arms, aiming for your armpits. Your knees will most likely slide down.

D.

Bend your elbows softly, keeping them in-line with your shoulders, not winging out, and, one at a time, lift your feet off the ground, reaching your heels toward your butt. Keep your gaze slightly forward and start to lengthen your arms.
Breathe here for at least three deep breaths.

Mistakes and Tips:

To make this easier, allow your feet to rest on the wall.

Lengthens spine. Strengthens arms, shoulders, core, and lungs. Said to calm the brain and alleviate stress and mild depression. Theraputic for sinusitis. Stimulates the pituitary gland, which releases horomones responsible for homeostasis, and the pineal gland, which produces serotonin. Improves digestion.

Do not jump into this pose.

Dolphin

Dolphin

A.

Begin on hands and knees

B.

Hold opposite elbows to get shoulder’s distance, then keeping elbows at shoulder's distance, place forearms parallel to one another on the ground, palms facing down

C.

Tuck your toes and lift your hips high.

D.

Drop your head and reach your chest back through your arms in the direction of your feet to enhance your shoulders opening.

E.

Reach your heels downward. Stay here for five deep breaths.

Mistakes and Tips:

Lower your bottom shin to ground to make this easier.

Strengthens arms, shoulders, and legs. Improves balance and focus, and is said to alleviate depression and anxiety.

Avoid this pose if you have any shoulder injuries.

You can practice this pose with your back against a wall.

King Dancer

King Dancer

A.

Begin standing at the front of your mat holding a strap.

B.

Transfer your weight into your left foot, and, keeping your knees closed, bend your right knee and loop the strap around the top of your right foot. Feel all four corners of your left foot rooting into the ground, soften through your left knee, and breathe.

C.

Next, hold the strap in your right hand and, giving yourself slack in the strap, bend your right elbow behind your head and start to lightly press your right foot into the strap, opening the shoulder.

D.

Bend your left elbow over and behind your head as well, and grab the strap with that hand. Breathe here.

E.

Crawl your hands slowly down the strap toward your foot, one hand at a time, breathing each hand movement along the way.

F.

Take a hold of the foot with your hands and lightly press your foot up into your hands and away. Breathe here for at least three deep breaths, and then come out of the pose as slowly as you came in and repeat on the other side.

Mistakes and Tips:

To deepen the pose, take your lifted foot into the crook of that same side elbow, and find a bind with your hands.

Strengthens the lower body. Opens hips, abdomen, shoulders, and chest to allow for deeper breathing. Improves balance and concentration.

Not recommended for those with low blood pressure, or those suffering from back, ankle, shoulder, or knee maladies.

For added stability, keep your standing leg in a soft bend.

Standing Revolved Hand to Foot

Standing Revolved Hand to Foot

A.

Begin standing in mountain pose.

B.

Transfer your weight into your left foot and hug your right knee into your chest.

C.

Take a hold of the outer right foot with your left hand.

D.

Reach your right arm toward the back of the mat and slowly extend your right leg as long as is comfortable forward to the front of the mat. Use each inhale to lengthen through your spine and root through your foot, and each exhale to twist a bit more. Keep this breathing pattern for at least three deep breaths and then repeat on the other side.

Mistakes and Tips:

If your left leg doesn’t straighten all the way, don’t force it. It's fine to have a soft bend. To deepen the pose, gaze to the hand of your lengthened arm.

Strengthens the lower body. Lengthens the hamstrings and spine. Helps combat osteoporosis. Improves balance and focus.

Not recommended for anyone with knee or ankle maladies.

Use a strap.

Standing Hand to Foot, Open Hip

Standing Hand to Foot, Open Hip

A.

Begin standing in mountain pose. Transfer your weight into your left foot and hug your right knee into your chest.

B.

Transfer your weight into your right foot and hug your left knee into your chest.

C.

Take a hold of your left big toe with the first and second fingers and thumb of your left hand, or loop a strap around your foot.

D.

Steady yourself here, then gently extend your left leg forward, leading with your heel.

E.

Externally rotate your right thigh and reach your right leg open and to the right.

F.

Reach your left arm out to the right to counterbalance. Breathe here for at least three deep breaths, then repeat on the other side.

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