Yoga Cures: Simple Routines to Conquer Over 50 Common Ailments and Live Pain-Free (53 page)

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Hero Twist

Staying in your hero pose, bring your left hand to hold your right knee. Press your right fingertips into the ground behind your hips. Inhale and lengthen your torso up tall. Exhale and twist your torso further to the right.

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Standing

Stand at the top of your yoga mat. Feet are parallel and slightly apart, under your hip bones. Your hip bones aren’t at the outside of your hips so make sure your feet aren’t too far apart. You can check by placing two fists between your feet. That’s about the width of your hip bones. Close your eyes and bring your attention to your breath. Lengthen and deepen your inhales and exhales and continue breathing at this nice long pace for five full breaths. Gently open your eyes.

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Chair with Breath of Fire

Inhale and sink your hips low as you reach your arms above your shoulders. Relax your shoulders down your back and lengthen through your sides. Stay here for three long, deep breaths. Add breath of fire for thirty seconds.

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Standing Forward Bend Shoulder Opener

From your chair pose, fold your torso over your legs, interlace your hands behind your back, and relax your

shoulders. Let your arms fall toward the ground with each exhale. If your hamstrings feel tense, bend your knees and rest your belly on your thighs. Stay here for five long, deep breaths.

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Low Lunge

Press both fingertips into the ground, bend your knees, and step your left leg back to a low lunge. Sink your hips low. Lengthen out forward through the top of your head and back through your left heel. If it feels good to you, move your body a little, side to side and front to back, to allow your hips to open up and soften. Stay here for five long, deep breaths.

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Single Leg Forward Bend

From the last pose, press your fingertips into the floor by either side of your legs. Step your left leg back a couple feet behind your right leg. Straighten both legs and fold your torso over your front leg. If your front leg doesn’t straighten easily, bend it enough so your fingers can press into the ground. Stay here for ten long, deep breaths and then repeat on the other side.

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Down Dog

Bend your front leg slightly, press your palms firmly down on either side of your front foot, and step back to down dog. Relax your heels toward the ground. Relax your shoulders and head.

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Down Dog Split

From your down dog, inhale as you lift your right leg high. Keep your hips square so your right toes point down toward the ground. Lift your right leg up from the back of your upper thigh. Press equally through both hands and heels. Keep your arms and legs straight.

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Down Dog Split, Knee to Shoulder

From your down dog split, keep your hips and stomach lifted high as you inhale and bring your right knee to touch your right shoulder. As you exhale, lift your leg back into the split.

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