Yoga Poses

Four yoga poses

by Leigh Wierichs

Standing Forward Bend

Execution:  

• Begin with your feet parallel and hip width apart. 

• Inhale. 

• Keeping the legs straight, (but not locked) exhale and bend forward keeping your spine as lengthened as possible.  Bring the chest to the thighs.

• Let the top of the head feel heavy and drop toward the floor so that the spine can release and dangle.

• Clasp the elbows.  Continue to breathe and allow yourself to sink deeper into the stretch with each exhale.

• Release the arms and return to your starting position.

Modification:

• If you have tight hamstrings or any back problems, bend the knees during the entire stretch.

Triangle Pose

Execution:  

• Begin with the feet parallel and in a wide stance. 

• Raise the arms to shoulder level. 

• Turn the right leg out 90 degrees and the left leg in 30-45 degrees.

• Contract the thighs and lengthen the torso.

• Exhale and take the torso sideways moving the right hand down to the right foot.

• Extend the left arm up reaching toward the ceiling, with the palm facing away from the body.

• Look up toward the left hand.

• Continue to breath as you maintain the position.

• Lift the torso and rotate the legs back to the starting position.

• Repeat on the left side.

Modification:

• If you cannot reach the foot, you can modify the stretch by placing the right hand (bottom hand) on a block or a small stack of books.

Modified Locust Pose

This is a backward bending posture to lengthen the abdominals and strengthen the back.

Execution:  

• Begin lying on the stomach.

• Extend arms by your side with the palms on the floor.

• Begin by pressing the palms into the floor.

• With forehead on the floor, draw the belly in, lift the legs and reach through the toes.

• Return to the starting position.

Tree Pose

Execution: 

• Begin by standing in Mountain pose.

• Keeping the left leg in place, bend the right leg and place the foot at the top of the left inner thigh. 

• Reach the arms over the head with the palms facing each other and joined together.

• Focus your gaze on a fixed point in space.

• Continue breathing.

• Return to Mountain Pose.

• Execute on the other side by lifting the left leg.

Modification:

• If you cannot get your foot all the way up to your inner thigh, you may place it lower on the inside of the opposite leg.  However, be careful not to press into the side of the knee joint (foot should be placed above or below the joint).

Navy wife, Leigh Wierichs is an American Council on Exercise, ACE, certified personal trainer.