women

Technique

Sphinx

Sphinx

Inhale, bringing your body forward into plank and drawing your shoulders over your wrists, then lower your body to the mat, bending your elbows.

Place your elbows slightly ahead of your shoulders to support your body. Extend your forearms ahead of you.

Press your pubic bone into the mat and extend your legs back, lengthening the front of your thighs away from your hips. Press your feet into the mat.

Keep your legs together to release the base of your spine or to deepen the sensations by keeping your legs apart.

Draw your chest and sternum forward. The pose is a deep compression into the back.

Hold for 5to 20 breaths then lower your chest to the floor.

Locust

Technique

Locust

Locust

Remain lying on the mat. Inhale and draw your hands behind your head, interlacing your fingers and placing them on the crown of your head.

Lift your chest and draw your sternum forward. Stabilize your back as you exhale.

 Inhale, lifting your legs and keeping your feet together. Beginners may prefer to keep their legs hip-width. Try to spiral the inner thighs inward.

Hold for 5 to 10 breaths, lower your chest to the floor.

Draw back to child’s pose and then extend to downward dog.

Pigeon pose

Technique

• Carefully draw yourself upright and step back into downward dog. Repeat on your left side.

Carefully draw yourself upright and step back into downward dog. Repeat on your left side.

Inhale and, from downward dog, draw your right knee forward and place your right foot behind your left wrist.

Exhale and slide your left leg straight out behind you. Allow your right knee to drop open to the right side and draw your heel in toward your left hip.

Now square your hips and place your palms on the floor in front of your leg.

Allow your lower back to curve softly. Draw your lower abs back, toward the spine, and lower your chest over your right shin and knee. You can rest on your elbows or lower your chest to the floor.

Hold for 5 to 20 breaths.

Carefully draw yourself upright and step back into downward dog. Repeat on your left side.

After completing the moves on both sides, kneel and cross your ankles behind you, sit down and roll over your ankles to draw your legs out in front.

Bridge

Technique

Walk your feet wider apart and allow your knees to knock together.

Walk your feet wider apart and allow your knees to knock together.

Lie on your back with your knees bent, your feet parallel (placed about 5 inches from your bottom) and your arms on the mat next to your torso.

Inhale, and gently draw down with your lower abdominals, so that your hips tip upward.

Exhale and press into your feet, slowly lift your hips, chest and ribs off the floor and come to rest on your shoulders.

Press the outer edges of your shoulders into the mat. You can interlace your fingers behind your back and press your arms and hands into the mat to stabilize the pose and lift your hips higher.

Hold the pose for about 10 to 30 breaths.

Lower your torso by rolling down through the spinal column, vertebrae by vertebrae. Walk your feet wider apart and allow your knees to knock together. Hold for 10 breaths.

Repeat 1 to 3 times then hug your knees to your chest, keeping your knees apart.

Revolved abdomen pose

Technique

Revolved abdomen pose

Revolved abdomen pose

Remain lying on your back. Bend your knees and place your feet flat on the floor. Draw your arms out to the sides, not higher than your shoulders, with your palms facing down.

Inhale and lift your knees up toward your belly, keeping your spine long and your hips on the floor. Exhale and twist to the right as your knees slowly drop to the left.

Allow your right shoulder to soften toward the ground and let your chest open.

If you have no neck issues, inhale, lengthen the spine, and exhale, turning your head toward your right hand Allow gravity to work with the breath to assist in the deepening rotation and releasing of the spine.

Hold for 5 to 30 breaths.

Inhale and gently draw in your lower abdominals to lift your knees back to the center and allow your spine to return to neutral. Repeat the pose to the right side.

Corpse pose

Technique

Lengthen your neck slightly by pointing your chin toward your feet and softening your jaw, forehead and neck.

Lengthen your neck slightly by pointing your chin toward your feet and softening your jaw, forehead and neck.

Lie on your back on the mat and make yourself comfortable. Allow your legs to extend out along the length of the mat and let your feet roll outward.

Try to get your lower back to lie as flat as possible on the mat by sliding your tailbone away from you.

Let your arms rest beside your body and let your shoulders relax and flatten into the floor.

Lengthen your neck slightly by pointing your chin toward your feet and softening your jaw, forehead and neck.

Top search
women
- 6 Ways To Have a Natural Miscarriage
- Foods That Cause Miscarriage
- Losing Weight In A Week With Honey
- Can You Eat Crab Meat During Pregnancy?
- Grape Is Pregnant Women’s Friend
- 4 Kinds Of Fruit That Can Increase Risk Of Miscarriage
- Some Drinks Pregnant Women Should Say No With
- Signs Proving You Have Boy Pregnancy
- Why Do Pregnant Women Have Stomachache When Eating?
- Top Foods That Pregnant Women Should Be Careful Of
- 6 Kinds Of Vegetable That Increase Risk Of Miscarriage
Other
women
- Reduce Stress : No-Stress Money Management (part 2)
- Reduce Stress : No-Stress Money Management (part 1)
- Pregnancy Week by Week : Week 6 (part 4)
- Pregnancy Week by Week : Week 6 (part 3)
- Pregnancy Week by Week : Week 6 (part 2)
- Pregnancy Week by Week : Week 6 (part 1) - Changes in You
- Benefits Of Kiwi To Pregnant Women (Part 2)
- Benefits Of Kiwi To Pregnant Women (Part 1)
- The Cold Facts About Colds And Flu
- Diseases Transmitted From Mothers To Children (Part 2)
 
women
Top keywords
women
Miscarriage Pregnant Pregnancy Pregnancy day by day Pregnancy week by week Losing Weight Stress Placenta Makeup Collection
Women
Top 5
women
- Cinnamon: A natural treatment for Polycystic Ovary Syndrome?
- 5 Tips for Safe Exercise During Pregnancy
- Four Natural Ways Alternative Medicine Can Help You Get Pregnant (part 2)
- Four Natural Ways Alternative Medicine Can Help You Get Pregnant (part 1)
- Is Your Mental Health Causing You to Gain Weight (part 2) - Bipolar Disorder Associated with Weight Gain