Yoga Cures: Simple Routines to Conquer Over 50 Common Ailments and Live Pain-Free (59 page)

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Half Moon

From your twisted half moon, plant your right fingertips down under your right shoulder, open your left hip on top of your right, and open your torso toward your left. Extend your left arm straight up and look up toward your left fingers. Stay here for five long, deep breaths.

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Warrior 2

From your half moon, deeply bend your standing leg, reach your left leg back until your foot meets the ground.

Bring your body up to stand and sink your front knee so your front thigh is parallel with the ground. Your hips and torso are open to your left. Open your arms out to the sides in line with your shoulders and gaze over your right fingers. Stay here for five long, deep breaths.

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Triangle

From your warrior 2, straighten your right leg so both legs are straight. Lean your torso forward over your front leg, keeping both sides of your torso long. Rest your right hand on your shin or bring your fingertips to the ground if you can. Lean back, open your shoulders, and extend your left arm up above your shoulders. Look up to your left fingers.

Stay here for five long, deep breaths.

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Low Lunge

From your triangle, bend your right knee and press your fingertips on the ground on either side of your front leg, bringing your torso to face forward. Tuck your back toes and straighten your back leg. 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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Split (with block)

Grab a block or thick hardcover book. From your low lunge, lower your back knee down to the ground. Flex your

front foot and slide your heel out in front of you. Place the block under your right thigh to stabilize your body, if needed. Walk your fingertips back so your shoulders are above your hips. Lift your chest up. Stay here for ten long, deep breaths.

Gently bring yourself out of the split by sitting to the side and making your way back to down dog. Walk your feet up to your hands, roll your torso up to standing, and repeat the whole routine up to this point on the other side.

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Seated, Both Legs Straight Forward

Sit up tall and bring both legs straight out in front of you. Inhale and lift your arms up. As you exhale, lengthen your torso forward and fold over your legs. If you can’t hold the toes easily, bend your knees so your belly can rest on your thighs. You’ll get a better opening with bent knees than rounding your back and forcing your hands to your feet. Stay here for ten long, deep breaths.

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Camel

Kneel, but don’t sit, back tall and straight. Inhale and lift your right arm up and back like you are doing the backstroke. If you can grab your right heel easily with your right hand, go for it. If it doesn’t happen easily, gently bring yourself back up and do the same on the other side. If you grab your heel easily, swim your other arm up and back to grab hold of your left heel. Lengthen your chest straight up toward the ceiling. Stay here for three long, deep breaths and gently bring your torso upright.

Bridge

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