*Please remember to check with your doctor before beginning any exercise program.
I am not a doctor or a personal trainer, so I may not be able to address your specific contraindications.
I can only teach you what I know and what I have been taught.
I will begin with one of my favorite strength poses:Warrior II. Warrior II, also known as Virabhadrasana II, will help to lengthen and tone spinal muscles and the nervous system. It strengthens glutes, quadriceps, and glutes; and stretches the chest and shoulder adductors.
To begin, place your feet about 4 feet apart. The toes on your front foot should be pointing straight ahead, while your back food should be pointing to the side; creating a long "L" shape. Your heels should be in alignment as if you were standing on a balance beam.
|While I love practicing in the sanctity of my back lawn, I believe a |
surface more stable than grass will have to be used
for future photographs.
Your hips and chest are opened up in the same direction (facing the same way as your back toes). Now, create a bend in your front knee and luge slightly without allowing your knee to extend beyond your toes. Extend your arms straight out to the sides and focus your gaze just beyond your front fingertips; your back arm should be at the same height as your front arm. Tighten your triceps. Keep your spine straight and your shoulders directly above your hips.
Focus on tightening your back glute, and relaxing your shoulders away from your ears. Hold this pose for five slow, deep breaths. In this pose, you should feel strong, stable, and in control. You should feel aware and prepared for action. Repeat on the opposite side.
Modifications: Because Warrior poses tend to be strenuous, be mindful of your body if you have weakened knees. Always listen to what your body is telling you, and respect your limitations. Know where you are at today. If you feel pain, stop what you are doing, or back off of your level of intensity.
Thank you for practicing with me. Namaste.