3. Seated warrior (Virasana): This is a very simple stretch and a phenomenal way to expand your breathing capacity (if you have trouble with your knees or back, do this sitting in a chair, not on the floor).
Kneel on the floor, shoulders back and down, neck and spine in a straight line perpendicular to the floor. Lower your buttocks to your feet. Raise your arms in front of you to shoulder level, tightly interlock your fingers, palms facing you. Now rotate your wrists and forearms so that palms face out, fingers away. Maintain your posture. With fingers clasped and palms facing away, raise your arms until palms face the ceiling. Keep your shoulders pinched back, sternum lifted, chest expanded, relax throat and neck. Look straight ahead, body and neck in a straight line perpendicular to the ground – no tilting. Breathe evenly and hold the posture for one minute or as long as it's comfortable. With time you can extend this to five minutes. Bring your arms gently down to your sides. Place palms on the floor, kneel, stand up first with one leg, placing hands on knee for leverage.
4. Downward-facing dog (Adhomukha Svanasana): This simple yoga posture definitely gets your circulation going, but it's not recommended for individuals with high blood pressure, frequent headaches, or who are pregnant. Stand with your feet hip-distance apart, core engaged, head in a straight line with your spine. Take an abdominal breath. Bend from the waist until your palms touch the floor (it's OK to bend your knees). Place your right foot back about four feet from your hands. Now place your left foot alongside your right so that your butt is in the air, heels on the ground, and you are in an inverted "V" position (again, it's OK to bend at the knees if it's uncomfortable to straighten your legs all the way). Straighten your spine (no hunching over).
I like Rodney Yee's description in his book, Moving Toward Balance, "Practice with bent legs, emphasizing the lift of your sitting bones... feel the integration between the length of the sides of your waist, the opening of your chest and the extension of your arms." B.K.S. Iyengar further recommends tightening muscles at the top of the thighs and pulling in the kneecaps. Just hang out there for a moment, breathing quietly, arms and back straight, heels on the floor. Now bring your right foot back close to your hands, then your left foot, and slowly stand.
Page 2 of 3 – Discover four more exercises that will boost your energy level on page 3.
