Yoga Flex Exercises

Yoga provides a way to quiet the mind and tone your body at the same time. Many poses provide important resistance training, and can stretch and flex your body in ways you may not experience through other forms of exercise. Yoga can help to improve circulation, strengthen muscles, and release toxins in your body. If at any point during the routine you are in pain, discontinue the pose and relax your body. Before preforming any Yoga sequence, it is important to take time to meditate and practice breathing exercises.

Poses to Flex Your Body

• Begin by alternating Cat (Marjari) and Cow (Bitilasana) poses. For Cow Pose, come onto your mat with your hands beneath your shoulders and your knees beneath your hips. When you inhale, imagine your navel is being gently lifted to the ceiling, curling your spine upward. Let your head and your bottom stretch toward the floor. Once your spine is evenly rounded, exhale and bring your back to a straight table position. On your next inhale, continue to Cat pose by starting with the table position and lowering your navel toward the floor with your forehead and tail bone stretching up toward the ceiling. This combination of Cow and Cat poses will provide a comfortable, soothing inhale/exhale repetition while working your spine.

  When you are ready to move on to Downward Facing Dog (Adho Mukha Svanasana) pose, shift your body so that your knees are directly beneath your hips and slide your hands a few inches forward from your head. Once your body feels sturdy, lift and straighten your legs, planting your heels on the floor. Be sure to keep your head straight with your spine, with relaxed breathing.

  To continue to stretch your back, legs and arms, come out of Downward Facing Dog into Plank Pose. To transition poses, Yoga Journal suggests you "inhale and draw your torso forward until the arms are perpendicular to the floor and the shoulders directly over the wrists, torso parallel to the floor." Like Downward Facing Dog, it is important to keep your spine straight and to align your neck with your spine. Press into your hands and feet to support your weight. If you feel you are having a difficult time balancing, train your eyes on something that is in your direct line of vision. Do not look at something that is above or below you as you will disrupt the straightening of your neck and spine.

  Complete your sequence with Corpse (Savasana) Pose. From Plank Pose, inhale and drop your knees to the floor. Slowly exhale and bring your upper body back until you are sitting on your knees. Inhale and spread your legs from beneath your body into a comfortable position and lay down your mat. Position your limbs comfortably while you continue to inhale and exhale. Do not tense your muscles. Once you feel your muscles have relaxed, slowly sit up. Be careful not to come out of Corpse pose too quickly or you might become dizzy.

  Once you feel confident with this sequence, challenge yourself by extending the length of time you hold your poses and add new poses to your routine.