Wide-Angle Seated Forward Bend (Upavistha Konasana) oo-pah-VEESH-tah cone-AHS-anna) upavistha = seated sitting kona = angle Step by Step 1. Sit in Dandasana then lean your torso back slightly on your hands and lift and open your legs to an angle of about 90 degrees (the legs should form an approximate right angle with the pubis at the apex). Press your hands against the floor and slide your buttocks forward widening the legs another 10 to 20 degrees. As with Dandasana if you can't sit…
In the Grown Zone, we constantly urge you to make access to your body (sex and powers of procreation), money (financial stability), home (personal safety) and heart (emotional security), the last things you give up to get a relationship or keep one going. Unfortunately, we are taught the opposite—to surrender one, more or all of
Lie on your back and open your legs into a diamond shape (aka butterfly legs), with the soles of your feet pressed together and knees out wide. Extend the arms overhead. Inhale to curl the torso up, and tap the floor in front of your feet to stretch your glutes a bit. Slowly lower back to the starting position. This counts as one rep. Technically considered a sit-up, this effective move works the abs through a larger range of motion and adds some functional fitness training to the…
Introduction to the Roll-Over: the Double Leg Circle ~ increases hip mobility under dynamic core control. 1. Lift your legs to 90 degrees. 2. Open your legs to mat width, just a little wider than hip distance. 3. Lower your legs as much as possible while maintaining core control, keeping your back flat, not arched. 4. Bring your legs back together and up to 90 degrees. Do 3 reps, then reverse the direction and repeat.
Burn Calories in the Pool (No Laps Required!)
Burn Calories in the Pool - Scissor Kicks: back on the edge of the pool, open your legs like a V and then bring them quickly together with one ankle on top of the other. Open legs again and bring them together with the other ankle on top. Do small fast movements to work your quads and inner thighs. In addition to the leg work, your core will need to be engaged to keep you from floating or sinking.
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Step A: Lie on your back with your knees bent, feet flat on the ground. Lift your legs one at a time so that your calves are at a 90-degree angle to the floor. Place one hand on your belly and the other arm at your side, palm down, as shown. Step B: Pull your stomach muscles in and with a slow, smooth movement, open your legs as far as you can without puffing your belly out; slowly close your legs. - Redbook.com