Denise's Daily Dozen (66 page)

 
REVERSE WARRIOR:
Hold the above Warrior pose and raise your right arm up as you slide your left hand along the back of your left leg, stopping where it’s comfortable for you. Lean back slightly and look up to your right hand. Let your lower body sink into the pose as your upper body lifts up toward the ceiling. Time: 15 seconds.

  Switch legs and repeat both stretches.

 
CHALLENGE:
Facing forward, place your right hand near your right toes and extend your left arm up toward the ceiling. Look up toward your left arm.

6. Back Stretch/Camel

This strengthens your thighs and improves back mobility.

  Kneel on the floor but sit all the way up so your body forms a right angle. Extend your arms straight in front of you at shoulder height and lean back. Time: 15 seconds. Then release and relax for 5 seconds. Repeat twice.

 
CHALLENGE:
Lean all the way back into a back bend with your hands on your heels and your head looking up at the ceiling.

7. Abs and Back Stretch

Say good-bye to back pain!

  Kneel on the floor with your buttocks resting on your heels and arms extended up toward the ceiling.

  As you bend forward at the waist, tighten your abs and use your core muscles the whole way down until your hands reach the floor. Extend your arms straight above your head with palms facing down. Push down on the floor with your arms so that you feel the stretch in the sides of the arms and upper back. This is a variation of yoga’s Downward Dog called the Puppy. Time: 30 seconds. Then come back up and repeat. As you come back up, use your abs, trying to keep your back as straight as possible.