DownloadGet our free ebook: <br/>30 Days of Guided Meditation

Spring Strength-Building Practice

by BarrieCrocus by Bernadette ReshaHere in the Northern hemisphere, springtime is eventually arrived and with it the awakening vitality of nature. If you’re feeling increased verve( or had intended to ), ere’s a well-rounded strengthening sequence that targets all the usual suspects–legs, hips, abs, back, shoulders, and weapons — through a few select poses coupled with the option of longer nursing occasions. It begins with three warm-up constitutes, and then moves into a strengthening sequence, in which you’ll repeat each pose twice, remaining between repetitions for about half the time you stay in the pose.Props needed: a matted and a little bit of wall room Overall Strength-Building Sequence1. Downward-Facing Dog Pose( Adho Mukha Svanasana ), 15 -3 0 seconds( about 3-6 gulps ). 2. Standing Forward Bend( Uttanasana ), 15 -3 0 seconds( about 3-6 gulps ). 3. Standing Side Stretch, 15 -3 0 seconds( about 3-6 breathers ). 4. Powerful Pose( Utkatasana) for 30 -4 five seconds( about 6-9 breathers ). Practice twice, resting in Mountain pose or Standing Forward Bend between.5. Wall Squat for 45 seconds for 1 minute( about 9-12 wheezes ). Practice twice, remaining in Mountain pose or Standing Forward Bend between.6. Warrior II( Virabhadrasana II) for 30 -4 five seconds( about 6-9 gulps ). Practice twice, resting in Mountain pose or Standing Forward Bend between.7. Downward-Facing Dog Pose( Adho Mukha Svanasana) for 30 -4 five seconds( about 6-9 breaths ). Practice twice, resting in Child’s pose between.8. Forearm Plank Pose for 20 -3 0 seconds( about 4-6 breaths ). Practice twice, remaining in Child’s pose between.9. Side Forearm Plank Pose for 20 -3 0 seconds( about 4-6 breathers ). Practice twice, resting in Child’s pose between.1 0. Sphinx Pose for 30 -4 5 seconds( about 6-9 sighs ). Practice twice, remaining in Prone Savasana between.1 1. Locust Pose( Salabhasana) for 30 -4 five seconds( 6-9 gulps ). Practice twice, resting in Prone Savasana between.1 2. Child’s Pose( Balasana) for 1-2 minutes. Download Barrie’s free Guide to Home Yoga Practiceright here. Learn more about her journal Evolving Your Yoga: Ten Principles for Enlightened Practice and her online first-class at www.barrierisman.com.

Subscribe to Yoga for Healthy Aging by Email deg Follow Yoga for Healthy Aging on Facebook deg To lineup Yoga for Healthy Aging: A Guide to Lifelong Well-Being, go to Amazon, Shambhala, Indie Bound or your neighbourhood bookstore.

Read more: yogaforhealthyaging.blogspot.com