Premier Female Personal Trainer Dallas Texas

Archive for June, 2010

This pose is great for stretching the back and strengthening the legs.  Start with your feet three feet apart.  Bring your arms up overhead from the side, and cross your thumbs.  Lift your toes and pivot on your heels to the right side, right foot straight in front of you, left foot at a 45 degree angle.  Keep your hips square and reach your arms up towards the ceiling on the inhale and round down on the exhale to the floor.  Keep your feet flat on the ground and your stomach in.  Keep your back rounded and hold this pose for 30 seconds.  Switch sides.

This pose is a great way to relax the entire body, head to toe.  Begin in a simple supine position (lying on your back)  Palms up towards the ceiling at your sides, feet flopped out, heels in.  Feel your whole body sink into the floor as you relax and breathe letting the belly rise and fall.  Focus on each body part relaxing, starting with your head, moving down the body and ending with your feet.  Lie in the position as long as you wish.

Squat down with your feet a few inches apart. With your knees wider than your hips, lean the torso forward, between the inner thighs. Stretch your arms forward, bend your elbows, place your hands on the floor and the backs of the upper arms against the shins. Squeeze your inner thighs against the sides of your torso, your shins into your armpits, and get the upper arms down as low onto the shins as possible. Lift yourself onto the balls of your feet and lean forward, pressing the weight of your torso onto the backs of the upper arms; feet come off of the floor. Stay in the pose anywhere from 20 seconds to 1 minute.