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Yoga Home    |    Abdomen & Arms   |   Eyes   |  Face Neck & Shoulders  |   Hips Thighs Knees & Ankles  |  Posture & Balance
Spine   |  Some Other  Exercises  |  Waist

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Dance Of The Legs

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Benefits: Firms abdomen, buttocks, and thighs, all-around toning and limbering exercise.
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Dance of the legs 1

Step : 1
Lie flat on back, arms overhead, eyes closed. Inhale while raising left leg straight and as high as possible. At the same time bring arms up to grasp left ankle ( or as far as you can reach without straining.) Right leg remains on floor.

Dance of the legs 2

Step : 2
Exhale, tightening abdomen while still grasping left leg. Bend the leg and bring close to chest.

Dance of the legs 3

Step : 3
Raise head to meet knee. Breathe freely and hold pose for 5 seconds. Inhale while slowly lowering head with arms returning to overhead position.Repeat with right leg. Then repeat same movements raising both legs.
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Leg Splits

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Benefits: Gives vigorous internal massage as body is pressed forward, stretches all muscles, increases elasticity of spine.
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Leg splits 1

Step : 1
Sit with legs far apart. Inhale, bend forward to grasp left foot, elbows bent and head touching the knee, if possible. Hold to feel the stretch. Repeat same movements bending forward to grasp right foot.

Leg splits 2

Step : 2
With legs far apart, inhale and bend forward, palms flat in front. Slide palms farther away from body as you lower your head to the floor. You should feel the pull in the spine and along inner thighs. Repeat three times.

Leg splits 3

Step : 3
Then stretch arms out to grasp feet with head touching the floor. Repeat three times.
These Leg Split variations will stretch most of the body muscles and give a vigorous internal massage as the body is pressed forward. Pratice each step to gradually prepare yourself for more extensive limbering. Hold each pose for 5 seconds while breathing freely.
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Rocking The Spine

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Benefits: Limbers stiff spine, excllent warm-up for entire body.
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Rocking the spine 1

Step : 1
Sit with hand clasped under bent knees, head down. Keep back well rounded, knees to forehead. Fingers remain interlocked throughout the exercise.

Rocking the spine 2

Step : 2
Inhale, rock back a little, then exhale and rock forward with head close to knees.

Rocking the spine 3

Step : 3
Continue to rock back and forth, each time stretch legs a little farther over head until toes touch the floor, or as far as they will reach. Repeat rocking motion 10 times. Then relax completely, breathing quietly and deeply.
The rapid movements of rocking back and forth are a warm-up to stretch the spine and stimulate circulation. You should experience a surge of energy throughout your body. But if your spine is rigid, you may find the rapid movements startling and a little difficult. Don't rush into this exercise. Take it gradually. It may be weeks before you will be able to get your legs over your head with toes touching the floor.