Yoga Cures: Simple Routines to Conquer Over 50 Common Ailments and Live Pain-Free (58 page)

Big Toe Hold with Leg Extended Front

If you feel steady, gently extend your right leg forward. Lead with your heel. If your right leg doesn’t straighten all the way, don’t force it. Keep your shoulders down and relaxed and stay steady with your breath. Stay here for three long, deep breaths.

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Big Toe Hold, Side Extension

From your front extension, open your leg out to your right side. Stay here for three long, deep breaths then bring your leg back to the forward position.

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Eagle

From your big toe hold, leg extend side, hug your right knee in toward your chest, bend your left knee, and cross your right leg over your left leg. Hook your foot on either side of your left calf, whichever side feels most

comfortable. Wrap your right arm under your left arm. Bend through your left knee and lift up through your arms.

Stay here for three long, deep breaths.

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Low Lunge

From your eagle, unwind your legs and arms, press your fingertips to the ground and send your left leg back to a low lunge. Sink your hips low. Lengthen out forward through the top of your head and back through your left heel. If it feels good to you, move your body a little side to side and front to back to allow your hips to open up and soften.

Stay here for five long, deep breaths.

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Side Plank

Press your right palm firmly into the ground. Spread your fingers wide. Lift your hips up, roll to the outside edge of your right foot, and open your hips and torso toward your left. Extend your left arm up and look up toward your left fingers. Stay here for three long, deep breaths and place your left hand on the ground and come to plank.

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Up Dog

From your plank, gently lower your knees to the ground, bend your elbows slightly, and drop your shoulders away from your ears. Rock your torso side to side to loosen up any tight areas in your torso. Stay here for three long, deep breaths.

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Down Dog

From your up dog, tuck your toes, lift your hips, and press back to down dog. Reach your heels toward the ground.

Relax your shoulders and neck toward the ground. Stay here for five long, deep breaths.

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Warrior 3, Fingertips Down

From your down dog, step your right foot forward into a low lunge, shift your weight onto your right leg, and lift your left leg so it’s parallel to the ground, keeping your hips square. Press your fingertips into the ground under your shoulders. Stay here for three long, deep breaths.

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Warrior 3, Palms Press

If you feel steady in warrior 3, try testing your balance by pressing your palms together in front of your chest.

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Warrior 3, Straight-Out Arms

If you feel steady with your palms together, try extending your arms straight out in front of you.

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Twisted Half Moon

From your warrior 3, keep your left fingertips under your shoulders and reach your right arm back and up to the ceiling. Twist your torso open toward your right. Extend out evenly from the top of your head through your back heel. Stay here for three long, deep breaths.