Page 11 - Inspire Health May/June 2016
P. 11
Warrior III 5. Tree Pose
• Stand tall, feet hip‑distance apart with • Fix eye gaze on a stationary object to
arms resting along sides of body. maintain focus.
• Bend right knee over right ankle so • Raise left leg, slowly lift left toes off the
shin is perpendicular to floor. ground and bend knee to 90 degrees.
• Raise arms over head. • Open left hip so left knee is pointing
• Press weight into right foot.
• Lift left leg as you lower the torso. towards the left wall.
• Hinge at hips as you bring body • Place sole of left foot on upper
parallel to ground. right thigh.
• With arms extended, reach forward, • Bring hands to the heart, press into
brace core and tighten gluteus and palms and lift overhead. If struggling
legs, creating a long, straight spine. with balance, keep hands pressed to
• Hold for 5 deep breaths. heart and left toe to the floor.
• Gradually try lifting toes higher until
4. Triangle Pose you achieve full tree pose.
• Stand with legs 3 feet apart and turn • Hold for a few breaths and try on
opposite side.
right toes to right wall and left toes
slightly inward. — continued on page 12 —
• Press left hips out and to left as you
slide arms to right, parallel to floor. May | June 2016 INSPIRE HEALTH 11
• Lift left arm upward and rest right hand
against right leg. Palms face upward.
• Hold for 3 to 5 deep breaths and release.
• Stand tall, feet hip‑distance apart with • Fix eye gaze on a stationary object to
arms resting along sides of body. maintain focus.
• Bend right knee over right ankle so • Raise left leg, slowly lift left toes off the
shin is perpendicular to floor. ground and bend knee to 90 degrees.
• Raise arms over head. • Open left hip so left knee is pointing
• Press weight into right foot.
• Lift left leg as you lower the torso. towards the left wall.
• Hinge at hips as you bring body • Place sole of left foot on upper
parallel to ground. right thigh.
• With arms extended, reach forward, • Bring hands to the heart, press into
brace core and tighten gluteus and palms and lift overhead. If struggling
legs, creating a long, straight spine. with balance, keep hands pressed to
• Hold for 5 deep breaths. heart and left toe to the floor.
• Gradually try lifting toes higher until
4. Triangle Pose you achieve full tree pose.
• Stand with legs 3 feet apart and turn • Hold for a few breaths and try on
opposite side.
right toes to right wall and left toes
slightly inward. — continued on page 12 —
• Press left hips out and to left as you
slide arms to right, parallel to floor. May | June 2016 INSPIRE HEALTH 11
• Lift left arm upward and rest right hand
against right leg. Palms face upward.
• Hold for 3 to 5 deep breaths and release.
