Beginning in mountain pose, plant your left foot firmly on to the ground, spreading the toes and energizing the leg. The tailbone should press back behind you and the chest opens forward as you draw your gaze out in front of you. Optional: Keep the knees slightly bent in order to get the tailbone to arch back. Lower your chest and forehead to the floor, continuing to reach through the ceiling and arch your tailbone towards the sky. Lie on your back with your arms to your side and your legs bent. 2�2?.�R�0X��0ѫ�K���5pi�C,�`gr�UA���'�%�:8������)����D� ��ZњA4��Z���˻��Ê{� )G�3�Q���p��8Q��dbt�����z�a�ї�l!to�����Z�������\93���z�ty$�f@��?�ևN�0����c,��L�N�_c��Š���@�*oHu��8�?�1��Ot�se!UzzEa�w��� 0000046355 00000 n The top of the head presses up towards the ceiling as the feet press into the floor, lengthening the spine. Before we dive in, make sure grab our FREE yoga downloads (for beginners + weight loss)! On an exhale, lift the hips and the buttock up towards the ceiling. Then stretch your arms out in a T. Plank pose requires maximum amounts of core strength. Bridge pose can help strengthen your back with repeated practice. 0000002537 00000 n From hands and knees, bring the big toes together and take the knees out as wide as the mat. Lose weight, get flexible, and tone up with a calm yoga practice... Hey y’all. Today, I am sharing some of my favorite yoga poses for developing strength and balance. 0000002197 00000 n Amendment of PDF/A standard Your legs should stay planted to your mat, but your shoulders should be up and your head pointing towards the ceiling. There are a few ways to plank. Corpse pose is pretty simple but entirely relaxing. Yoga – Routine Khun Reinhard - 7 - 3.3 Supine postures – lying on the back (Strengthening the abdominal muscles, working the back and spine) 1. Part of PDF/A standard Questions about the routine or how to build strength and balance off the mat? When this pose is practiced the breath needs to be steady. Really, it's best to do this at the end of your practice so you can cool down. Mountain pose is one of the most basic yoga poses. Keep your shoulders down and away from your ears.