Yoga Cures: Simple Routines to Conquer Over 50 Common Ailments and Live Pain-Free (82 page)

58. Hands and Knees Neutral Spine.
Calms the mind and improves body awareness.

59. Cow.
Opens the spine and calms the mind.

60. Cat.
Opens the spine and calms the mind.

61. Hands and Knees (opposite leg and arm extend).
Builds body awareness, and strengthens the legs, arms, and abdominals.

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62. Hands and Knees (wrist release).
Releases tension in the wrists.

63. Hands and Knees (fist release).
Releases tension in the wrists.

64. Squat.
Opens the hips and calms the mind.

65. Squat (neck release).
Opens the hips, releases tension in the neck, and calms the mind.

66. Squat (palm press).
Opens the hips and opens the spine.

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67. Squat (open arm twist).
Opens the hips, lengthens the spine, and opens the shoulders.

68. Squat Twist Bind.
Opens the hips, lengthens the spine, and improves range of motion in the shoulders.

Seated Poses

69. Seated Meditation.
Opens the hips, lengthens the spine, improves posture, gets you connected, and calms and opens the mind.

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70. Seated Chest Lift (fingertips behind tail bone).
Opens the hips, lengthens the spine, and opens the chest.

71. Seated Easy Forward Bend (cross-legged).
Opens the hips and calms the mind.

72. Seated Easy Side Bend (cross-legged, forearm lower).
Opens the hips and lengthens the torso.

73. Seated Palm Press.
Opens the hips and lengthens the torso.

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