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Yoga Poses

Seated Spinal Twist:

1.Sit on yoga mat with crossed legs. Lift your top leg to a 90º angle with the floor, keeping your foot on the floor.

2.Wrap your opposite arm around the outside of that leg and pull your thigh toward your body. Keep both hips on the floor as you slowly twist to look over your opposite side. If your left leg is on top, place place your left arm on the floor beside you and, keeping it straight, use it to help push your torso into the twist. Focus and hold, take several complete breaths. Slowly release and turn back to forward position. Repeat on opposite side.

What this does: Improves digestion & strengthens the heart. It is great for helping alleviate constipation or bladder & prostate (for men) problems.

Triangle Pose:

1.Stand on yoga mat with your feet spread one leg length apart, legs straight. Your left foot stays straight or pivot to a 45º angle. Your right foot pivots to a 90º angle. Your heels should line up on an imaginary line & your legs form an equilateral triangle with the floor. Stretch your arms out parallel to the ground, at shoulder height. Reach out with the right arm and gently press your hips to the left. Keep your right side of your chest long – don’t fold.

2.Lower your right arm towards your shin bone. Bring the left arm vertical. Depending on your level of ability, reach toward the knee, the foot or the ground with the right arm. Hold & breathe for three complete breaths. Repeat on the other side. You can use a block on the floor to help you stabilize until your flexibility increases.

What this does: Good overall stretching & strengthening pose. Helps increase metabolism and lower body circulation.

Warrior Pose:

1.Begin standing on yoga mat with your feet next to each other, then separate the legs to about four feet apart. Stretch your arms out sideways & bend your right knee to a 90º angle. Be sure that the trunk of your body stays facing forward. Push the outside of the left foot hard against the ground as you bring the right side of your body out, over & forward toward the right.

2.Stretch your arms long, keep them level and strong as you turn to look over your right arm. Hold for 30 seconds and breath normally. Inhale and return to a centered position, then slowly shift your body & repeat on the left side. Great stretch for hamstrings and entire back of the legs. Fantastic cardiovascular system strengthener.

Down Dog Pose:

1.Get on your hands & knees on yoga mat. Place hands about shoulder-width apart & knees hip-width apart. Slowly come up into a V-shape., keeping your hands & feet on the floor. If you can keep your heels on the ground, do so. If not, push your heels as close to the floor as comfortably possible. Drop you head away from your shoulders. Relax the back of the neck. Broaden your back by turning your armpits under. Lift up through your hips and push them back as much as possible, pushing back through your arms. Relax and breath five compete breath in this resting pose.

What this does: Limbers the lower back and hips. Great stretch for hamstrings and entire back of the legs. Fantastic cardiovascular system strengthener.

Pilates Stretches

Lat Stretches:

1.Sitting with your legs crossed, sit up tall while holding on to the latex stretch band with both hands. Raise one arm over head while bringing the opposite arm behind you towards the ground.

2.Slowly pull down with the bottom hand. You will feel a stretch along the opposite side. Hold this stretch for 10 seconds then repeat on the other side.

A variation on this exercise: Place the back part of your left hand on your lower back. While holding the band in your right hand bring your right hand over head while having a bend in your elbow. Grab the band with your left hand – the tension on the band should be tight. You will begin to feel a stretch in your left shoulder. Hold for 10 seconds then repeat with the other side.

Leg Raises

1.Sit on the floor on yoga mat with your legs stretched out in front of you, place the latex stretch band underneath the arch of both of your feet while holding loosely on to both ends of the band.

2.Slowly lay back flat on the ground. Slowly begin to elevate your legs while keeping a slight bend in your knees and your feet flexed.

3.Now get a tighter grip on the band. Have your legs form a 45º angle with the floor as you drive your heels outward. You will begin to feel a stretch in your calves and your lower back. Hold this position for 10 seconds.

Arm Extensions

1.Begin holding the pilates toning ball in the palm of your hand. Have a 90º bend in your arm.

2.Slowly extend your arm backwards until it is straight. Flex your triceps at the top of this movement.

3.Slowly bring your arm back to the staring position. Do not let your arm go past 90º. It is important that you do not swing your arm while doing this exercise. Repeat for reps and then switch arms.