Page 11 - Inspire Health January/February 2017
P. 11
5 6. NARROW V
This pose shapes your entire
5. FLAT BACK 6 leg, especially your inner ADBVOANNUCSED
This move opens up the and outer thighs. Draw MOVE:
back of the legs as well heels together and turn legs
as the outer hips. Place out so toes are about 4 Forward Fold
palms on a bar or chair inches apart in a narrow "V" on Relevé:
and step feet back behind. position. Keeping shoulders
Bend knees slightly, lean stacked over hips, bend STAND WITH FEET TOGETHER,
torso forward, and hold. knees into a narrow plié. ARMS BY SIDES.
Exhale, lift hips up toward Press heels firmly to floor,
the ceiling. Inhale through or, as an advanced option, Inhale as you gently lift both arms high over the
center. Repeat 10 times; hover them slightly off the head, reaching towards ceiling. On your next
one-minute reps. floor, coming onto the balls
of the feet. Option to rest inhale come into relevé (heels lift), keeping arms
one hand or both hands on raised high. Exhale as you fold forward with a
bar for balance. Hold for five flat back. Wrap arms around calves and hold
deep breaths. Keeping range
small and controlled, lower steady. Balance for two deep breaths. Lower the
1 inch deeper into plié, then heels and slowly roll up, arms along sides.
lift 1 inch. Increasing range
of motion, drop bottom
down toward heels, then lift
all the way up and squeeze
inner thighs together. 30
reps per one minute.
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