Yoga and Pilates-Week 5 Exercise Tune Up

Yoga and Pilates-Week 5 Exercise Tune Up
For week five I introduce a couple of the softer types of exercise. However after you have done them you can tell how effective they really are in overall fitness. Both yoga and Pilates can be soothing, calming, and tough. Here are I going to intermingle some poses into a routine that you will want to include in your workout plan.

1.The Hundred

•Lie on your back and breathe. Feel your body begin to settle into the mat with each exhale.
•Bend your knees and bring them toward your chest.
•Lift your head and neck until you feel your shoulder blades pressed against your mat.
•Lift your arms off of the floor about 6 inches. Begin pumping your arms up and down keeping your arms straight.
•Inhale for 5 breaths and exhale of 5 breaths. This is 10 repetitions. Continue the pumping and breathing motion until you reach 100 repetitions.
•This is probably something you will need to build up to.

2.Rock with Knees

•Stay on your back and draw both knees into your chest
•Gently rock back and forth releasing the spine

3.Hamstring Stretch

•Stay on your back with knees bent and both feet on the floor
•Lift your right leg straight up in the air
•Draw the leg towards the body as far as possible, but be careful to not pull too hard; hold for 5 breaths
•Hold the leg in your right hand and let it drop to the right; keep both hips on the floor
•Bring the leg back to center; bend your knee and draw it into your chest
•Then extend the leg back to starting position.
•Repeat with left leg

4.Single Leg

•Lie on your back with your legs in a tabletop position
•Lift your head and shoulders dropping the chin slightly
•Draw one knee closer towards the chest and place both hands on it. Extend the other leg straight out at a 45 degree angle
•Now switch legs drawing the extended leg in close to the body with both hands on the knee and extend the opposite leg straight out. Continue switching the legs in a slow fluid motion
•Concentrate on your breath and engaging your abdominals
•Repeat 8 times on each leg

5.Head to Knee Pose

•Sit up with your legs straight out in front of you
•Bend your left knee and bring the left foot up to rest on the inside of the right thigh.
•Sit up tall and slowly fold forward with both arms straight out over the extended right leg
•Stay on this side and do the Revolved Head to Knee
•Hold each pose for 5 full breaths.
•Return and repeat on other side

6.Revolved Head to Knee Pose

•Stay in the same position as the Head to Knee Pose
•Place your left hand behind your back
•Lift your chest and turn to the right
•Run your right hand down your leg
•Tilt your pelvis forward and lift your chest should lift
•Turn your chin toward your left shoulder
•Repeat on other side - Hold for 5 breaths

7.Seated Forward Bend Twist

•Sit with both legs straight out in front of you
•Lift your arms overhead stretching your spine long
•Exhaleand fold forward placing your hands on your thighs or knees
•Keep a flat back – hold for 5 deep breaths
•Relax forward and extend your arms as far as is comfortable – hold for 5 deep breaths
•Come up slowly sliding your hands up your legs as you sit up straight
•Place your hands in your lap, palms face up and take a few deep breaths

8.Double Leg Stretch
•Lie on your back with your knees bent and feet flat on the floor
•Draw your knees close to your body
•All at the same time, extend your legs straight out about 60 degrees; lift your head and shoulders; extend your arms out in the air and into a V position
•Draw your knees back in; draw your arms back and down at your side; place your head and shoulders back
•Continue 8 reps

9.Revolving Twist
•Lie on your back with your knees bent and feet flat on the floor
•Cross your left leg over the right; put your arms into a T on the floor
•Let your legs drop slowly to the left; hold for 5 breaths
•Come back to center and repeat to the other side.

10.Legs up Wall

•You will need to move to an empty wall; take your mat if you like
•Sit sideways as close to the wall as you can
•Turning press your butt against the wall and lift your legs straight up the wall
•You may have to include some wiggling to adjust your position against the wall
•This is a restorative pose and be held however long you like; I suggest a minimum of five minutes.

Always check with a medical professional before doing these or any other exercises. Be healthy, be happy.

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