Yoga Cures: Simple Routines to Conquer Over 50 Common Ailments and Live Pain-Free (43 page)

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Chair

Stand up tall with your feet under your hips and parallel to each other. Inhale and sink your hips low. Reach your arms up overhead. Relax your shoulders down toward your back. Relax the area in front of your ribs and lengthen your spine. Stay here for ten long, deep breaths.

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High Lunge

From your chair, gently fold your torso over your legs. Press your fingertips into the ground and step your left leg back to a low lunge. Press down through your feet and bring your torso up, aligning your shoulders above your hips.

Inhale and lift your arms straight up. Relax your shoulders down toward your back. Stay here for five long, deep breaths.

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High Lunge with Prayer Twist

From your high lunge, press your palms together in front of your chest. Inhale and lift your chest and your palms. As you exhale twist toward your front leg. Press your left elbow into the outside of your front thigh. Press down firmly through your top hand into your bottom hand to turn your torso further to the side. Lift your belly away from your top thigh. Reach out evenly through the top of your head and out through your back heel. Stay here for five long, deep breaths.

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High Lunge with Prayer Twist (back knee down)

If it’s tricky to find the balance in your high lunge with prayer twist, gently lower your back knee down and continue the twist. Stay here for five long, deep breaths.

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Twisted Half Moon

From the previous pose, open up your arms and press your left fingertips into the ground inside of your front foot, directly under your left shoulder. Shift your weight onto your right leg and lift your back leg up so it is parallel to the ground, keeping your hips square. Move your left fingertips forward so they stay pressed into the ground under your left shoulder. Open your torso to the right and lengthen your right arm up over your right shoulder. Stay here for three long, deep breaths.

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Half Moon

From your half-moon twist, press your right fingertips into the ground under your right shoulder. Roll your left hip so that it aligns on top of your right and your torso faces left. Lift your left arm up over your left shoulder and look up toward your left hand. Stay here for three long, deep breaths.

Perform the routine on the other side, beginning with chair pose.

Saggy Pecs

While we are busy getting healthy and happy from the inside out, an amazing side effect happens

naturally with regular practice: our bodies take the shape that they are meant to—toned, strong, and

lean. A droopy body is a result of sedentary muscles, and can be remedied. Saggy pecs can be perked

right up with some simple yoga poses targeted to fire up and build the muscles of the chest and

shoulders. The result will leave you with perky pecs and better posture.

THE SAGGY PECS YOGA CURE

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