PERFORM THIS CIRCUIT 3 TIMES
1. Sweeping Forward Bend
WORKS BACK, ARMS, AND LEGS
1. Stand tall with your get together, arms down at your sides, palms facing forward. Sweep your arms out to your sides and overhead, stretching tall.
2. Bend forward from the hips (bend your knees if you need to) and push your tailbone back, while you sweep your hands back out to the sides and down to the ground, placing your fingertips under your feet. Allow your head to hand, and breathe deeply and evenly while contracting your quads to help relax and lengthen the hamstrings.
3. Hold. Then bring your hands to your hips, press your tailbone down, and hinge back to a standing position with a long, straight torso.
HOLD 30 TO 60 SECONDS
2. Cobra
WORKS ABS, ARMS, CHEST, AND BACK
1. Lie face-down with your feet together, toes pointed, and your hands on the floor, palms down just in front of your shoulders.
2. Lift your shin and gently extend your arms, contracting your glutes and lifting your upper body off the floor as far as comfortably possible.
3. If you feel any strain in your back, alter the pose so that you keep your elbows bent and your forearms on the floor.
HOLD 30 TO 60 SECONDS
3. Gate
WORKS LEGS, ARMS, AND CORE
1. Kneel on the floor with your knees hip-width apart. Stretch your left leg out to the left side and turn the foot so the sole is flat on the floor, toes pointed to the left. Keep your right knee directly below your kip. Align your left heel with your right knee. Turn pelvis to the left so the right hip comes forward. Turn upper torso to the right. Point kneecap to ceiling.
2. Move arms out parallel to the floor with your palm facing down. Bend left over the left leg and place your right hand on your shin, ankle, or floor along the outside of your left leg. Contract the left side of the torso and stretch the right. Place your right hand on the outer right hip and push your pelvis toward the floor. Slip the hand up to the lower right ribs then left toward the shoulder.
3. Sweep your right arm over the back of your right ear. Without pushing your right hip, roll it slightly forward and turn the upper torso away from the floor.
4. Inhale as you return to the starting position.
HOLD 30 TO 60 SECONDS
from Reader's Digest http://ift.tt/2dJnjxP
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