Permier Ladies Personal Trainer Plano Texas

Archive for the ‘Yoga’ Category

This pose strengthens the legs, especially the calves.  Start with your feet six inches apart, arms are at shoulder height, palms facing down. Come up on to your tip toes, engage your abdominal muscles and slowly sit down as far as you can while keeping the heels up.  Keep your back flat and hold this pose for 20-30 seconds and release.

This pose is great for stretching and toning the muscles in the back.   Sit on your knees Japanese style with a straight back.  Shift your weight to your right buttock and pull the feet out to your left side.  Tuck your left hand under your right knee and bring your right hand to the floor just beside your right buttock. Pull your left shoulder back a little, pressing your shoulder blades firmly against your back as you continue to twist the chest to the right.  Either turn your head to the right to continue to the stretch or keep it in a neutral position.  Hold for 30 seconds to 1 minute.

This pose is good for strengthening the arms and shoulders as well as stretching the front of the body.   Start by laying flat on the floor face down.  Bring the hands under the shoulders, arms close to your sides.  Keep the legs straight, pointing the toes back.  On the inhale, lift the upper body off the floor using the strength in your arms. Keep your arms straight and strong in line under your shoulders.  Gaze up at the ceiling and breathe.   Hold this pose for 20 seconds.