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Curtsy Lunge with Knee Lift

Curtsy Lunge with Knee Lift

A.

Start in a curtsy lunge with right leg in front, left leg crossed behind. (Use a barre, wall, or chair for balance if necessary.)

B.

Lift left knee toward left underarm while straightening right leg.

C.

Return to curtsy lunge sending left leg back, straight and floating a few inches off floor. Step left foot next to right, then begin the next rep. 

Reverse Chair

Reverse Chair

A.

Stand with back to barre (or up against a wall), with feet together, a weight in each hand, and arms by sides. Walk feet forward until barre rests on middle of back; bend legs 90 degrees and raise arms to shoulder height and slightly in front of body with soft elbows and palms facing up. Pulse arms three inches higher and lower. Do 32 reps. Return to start and lift, then lower heels. Do 32 reps.

Barre Abs

Barre Abs

A.

Lie faceup on the floor facing barre with feet slightly wider than hip-width apart and toes hooked under barre with feet flexed, heels pressing into the wall (or feet flat on a wall), knees slightly bent; hold a weight in each hand with arms by sides, palms facing down. Bend arms 90 degrees, rotating forearms up so palms face barre. Curl head, neck, and shoulders and hover arms off the floor to start.

B.

Sit up, extending arms forward and up toward barre. Return to start. Do 16 reps. Then hold the top of the sit-up and pulse three inches higher and lower 16 times.

Wall Squat with Isometric Leg Compression

Wall Squat with Isometric Leg Compression

A.

Stand with back to a wall. Press back flat against wall and walk feet out about 18 inches, then bend knees and slide torso down wall into supported sitting position.

B. Draw belly button in toward spine to engage core and relax legs. Inhale.

C. Exhale, squeezing all leg muscles tight until lungs are completely empty. Inhale and relax legs. Continue for 1 minute.

Squeezing muscles without shortening or lengthening them (isometric compression) promotes circulation to and from the extremities

Here's the second exercise!

Here's the second exercise!

A.

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B.

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Nunc eget viverra ligula. Suspendisse a dolor a nisi porttitor faucibus. Pellentesque porttitor ex et mi elementum, nec tincidunt lectus venenatis. Fusce volutpat pulvinar quam nec ultricies. Etiam eu libero enim. Ut blandit hendrerit sem, non eleifend nunc lobortis eu. In dictum tincidunt ligula quis finibus. Vivamus non eleifend libero. Ut vitae interdum velit. Pellentesque sed magna ligula. Mauris rutrum lectus massa, quis interdum eros convallis id. Quisque fringilla, ipsum vitae vehicula fringilla, quam enim tincidunt nunc, ut faucibus arcu dui eu purus.

The first test exercise!

The first test exercise!

A.

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B.

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C.

Quisque fringilla, ipsum vitae vehicula fringilla, quam enim tincidunt nunc, ut faucibus arcu dui eu purus.

Here's the second exercise!

Here's the second exercise!

A.

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Nunc eget viverra ligula. Suspendisse a dolor a nisi porttitor faucibus. Pellentesque porttitor ex et mi elementum, nec tincidunt lectus venenatis. Fusce volutpat pulvinar quam nec ultricies. Etiam eu libero enim. Ut blandit hendrerit sem, non eleifend nunc lobortis eu. In dictum tincidunt ligula quis finibus. Vivamus non eleifend libero. Ut vitae interdum velit. Pellentesque sed magna ligula. Mauris rutrum lectus massa, quis interdum eros convallis id. Quisque fringilla, ipsum vitae vehicula fringilla, quam enim tincidunt nunc, ut faucibus arcu dui eu purus.

B.

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Nunc eget viverra ligula. Suspendisse a dolor a nisi porttitor faucibus. Pellentesque porttitor ex et mi elementum, nec tincidunt lectus venenatis. Fusce volutpat pulvinar quam nec ultricies. Etiam eu libero enim. Ut blandit hendrerit sem, non eleifend nunc lobortis eu. In dictum tincidunt ligula quis finibus. Vivamus non eleifend libero. Ut vitae interdum velit. Pellentesque sed magna ligula. Mauris rutrum lectus massa, quis interdum eros convallis id. Quisque fringilla, ipsum vitae vehicula fringilla, quam enim tincidunt nunc, ut faucibus arcu dui eu purus.

The first test exercise!

The first test exercise!

A.

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Nunc eget viverra ligula. Suspendisse a dolor a nisi porttitor faucibus. Pellentesque porttitor ex et mi elementum, nec tincidunt lectus venenatis. Fusce volutpat pulvinar quam nec ultricies.

B.

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Nunc eget viverra ligula. Suspendisse a dolor a nisi porttitor faucibus.

C.

Quisque fringilla, ipsum vitae vehicula fringilla, quam enim tincidunt nunc, ut faucibus arcu dui eu purus.

Legs Up Wall

Legs Up Wall

A.

Sit sideways next to a wall, with the wall on your left.

B.

Lie down on your right side, facing away from the wall with your butt touching it.

C.

Using your arms, lift your legs up the wall as you roll over to the left onto your back.

D.

Allow your arms to relax down on either side of you. Palms can face up for openness or down for an extra level of grounding. Stay here for at least three deep breaths.

Mistakes and Tips:

To go further into the pose, wrap your arms around your thighs, and rest them on your shins.

Opens the neck and lower back, improves spinal flexibility. Stimulates digestion and the thyroid gland. This pose is said to calm the mind, reduce stress and fatige, and relieve symptoms of menopause.

Not recommended for pregnant women, or those with high blood pressure, asthma, or any neck or shoulder ailments.

Don't worry about getting your knees to the ground.

Forearm Scorpion

Forearm Scorpion

A.

Begin on hands and knees.

B.

Release your forearms to the ground and
hold opposite elbows to get shoulder’s distance.

C.

Parallel your forearms to one another and lift hips high into Dolphin.

D.

Walk your feet toward your elbows as close as they will go.

E.

Lift your right leg toward the ceiling.

F.

Come onto the ball of your left foot and start to rock forward and eventually lift both legs off the ground.

G.

Leg and feet come together, toes pointed.

H.

Then, bend your knees, start to reach your toes toward your head as you reach your chest forward and through your arms. Try to stay here for at least three deep breaths. This pose can be done at a wall until you are comfortable without one.

Mistakes and Tips:

Loop a strap around your upper arms to keep your arms lined up, making the pose easier.

Strengthens the arms, shoulders, and core. Opens the shoulders and chest, and lengthens the spine. This pose alleviates neck and back pain, improves the sense of balance, and relieves stress and mild depression.

Avoid this pose if you have any shoulder injuries.

You can do this pose at a wall until you are comfortable enough to try it without suppprt.

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