Health and Physical Education Commons^™

Single Straight Leg Stretch, Mary Myers

Critical Instances

Purposes:

• Teaches working the powerhouse and maintaining alignment.
• Stretches the hamstrings and works the long hip flexors.

Single Toe Taps, Mary Myers

Critical Instances

Begin in table top. Place the arms by the sides of the body with the palms down on the mat. Engage the powerhouse and stabilize the pelvis. Ensure the thighs remain perpendicular to the floor and the shins parallel to the floor. Maintain the imprint position throughout the movement. Inhale to prepare. Exhale and move the right leg at the hip, to lower the leg so that the toes gently touch the mat. Inhale and return the leg to the starting position (table top). Exhale and move the left leg at the hip to lower the leg toward the floor …

Spine Stretch Forward, Mary Myers

Critical Instances

Purposes:

• Stretches the spine vertebra by vertebra, and stretches the hamstrings
• Teaches how to sit tall on the sit bones (so you don't slump at your desk).

Superman, Mary Myers

Critical Instances

Begin in prone position. Extend arms overhead. Inhale and lift arms and legs upwards. Exhale and lengthen torso. Inhale and return extremities to mat.

Swan, Mary Myers

Critical Instances

Begin in prone position. Keep your arms close to your body as you bend your elbows to bring your hands under your shoulders. Shoulders should be away from the ears. Keep the legs together. Engage the mid-section and lift the navel up and away from the mat. Maintain this lift throughout the exercise.

Inhale: lengthen your spine. Extend upward through the top of your head as your forearms and hands press into the mat to support a long upward arc of the upper body. The elbows are close to the body, the head stays in line with the spine, and …

Swan I Neck Roll, Mary Myers

Critical Instances

Setup:

• Lie on your stomach and lift your abs off the mat.
• Place your hands under your shoulders and bring your elbows close into the sides of your body (like duck wings).
• Shoulder blades down your back.
• Slide your jaw forward so that your front teeth are gently touching.

Swimming, Mary Myers

Critical Instances

Begin in prone position. Extend arms overhead and legs extended from body. Reach one leg and the opposite arm out and up toward the ceiling. Reach the legs out first, then up. Switch the arm and leg quickly without losing the balance on the center of the torso. Keep the rhythm even through all four limbs. Avoid rocking the hops from side to side.

Table Top, Mary Myers

Critical Instances

Begin in a supine position with the legs bent at the knees, feet hip-distance apart and flat on the floor. Place the arms by the sides of the body with the palms down. The back, pelvis and spine should be in a neutral position. Pull the abdominals in and tighten the gluteals. Using the powerhouse, bend the legs at the knees so that the thighs are perpendicular and the shins are parallel to the floor. Squeeze the lower extremities together. Maintain this position.

Twist, Mary Myers

Critical Instances

Begin in a seated position with the legs extended straight on the mat and spread more than hip-width apart, knees pointed to the ceiling and feet flexed. Inhale and sit tall on your sits bones with your back against an imaginary wall. Extend the arms out to the sides and parallel to the floor at shoulder height. Palms face the floor. Lift the chest and bring the shoulders back and down. Exhale and move the torso to the right. Pulse two. Inhale and move the torso, twisting to the left. Pulse two. Repeat.

Windshield Wiper, Mary Myers

Critical Instances

Begin in table top with the arms extended to the sides of the body at shoulder level. Palms face down. Keep the shoulders relaxed. Inhale. Exhale and lower the legs to the right. Keep the legs closed. Inhale. Exhale and raise the legs to table top. Repeat on the other side.

Airplane, Mary Myers

Critical Instances

Begin in Mountain. Inhale and raise your arms over your head. Exhale and spread your arms out to shoulder height and bend forward, hinging at the hips. Draw your shoulder blades together. Pull energy from your chest to your fingertips. Look down at the floor. Visualize a light or energy moving from your tailbone through the top of your head. Keep your back neutral. Your palms should face the floor. If needed, bend the legs at the knees to maintain proper upper body positioning.

Boat, Mary Myers

Critical Instances

Begin in staff pose, exhale and bend your knees to your chest. Bring your hands as close to your hips as possible, hugging your arms to your sides. Bend your elbows and begin to recline the torso back with the spine straight. Feel the balance starting in the hip joint. Keep your spine long and lifted. Engage your abdominals and thigh muscles and lift your left off the floor. Balance here between your sits bones and your tailbone. Focus on your breath. If you feel strong and comfortable, especially in the low back, then lift your hands off the floor …

Bow, Mary Myers

Critical Instances

From a prone position with the chest resting on the floor, bend the knees so the low legs are perpendicular to the floor. Inhale and extend the hands back toward the feet while lifting the chest off the floor. Wrap the hands around the outside of the feet or ankles. Press the front of the pelvis toward the floor to lengthen the low back. Squeeze the shoulder blades together to open the fronts of the shoulders and chest. Exhale and lift the front of the thighs off the floor as you reach toward the sky. The knees should be no …

Bridge, Mary Myers

Critical Instances

From a supine position, bend the knees and bring the heels toward the hips, with the feet hip-width apart and parallel. Knees should point in the direction of the toes (forward). Reach the hands toward the heels.Tuck the pelvis under to lengthen the low back against the floor. Press the backs of your shoulders against the floor, and lengthen the back of your neck. Inhale to lengthen. Exhale, peel the hips and back off the floor. Lift the front of the hips and abdomen up toward the sky. Hips should be lifted higher than the chest and knees. Press your …

Camel, Mary Myers

Critical Instances

Begin in a kneeling position with the knees hip-width apart. Curl the toes under so the heels are lifted. Place your hands one your hips and squeeze the elbows and shoulder blades together. Press your hands against the top of your pelvis to gently push the hips slightly forward. Your thighs should be perpendicular to the floor. Inhale and lifts the ribs and chest as you press your pelvis forward a little more. Hands may remain in this position or in one of following positions: 1) curl fingers together to create a fist. Reach around body and place knuckles and …

Child's Pose, Mary Myers

Critical Instances

Kneel on the floor.Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips. Exhale and lay your torso down between your thighs. Broaden your sacrum across the back of your pelvis and narrow your hip points toward the navel, so that they nestle down onto the inner thighs. Lengthen your tailbone away from the back of the pelvis while you lift the base of your skull away from the back of your neck. Lay your hands on the floor alongside your torso, palms up, and release the fronts of your …

Crescent Lunge, Mary Myers

Critical Instances

Begin in Downward-Facing Dog. Inhale, step your left foot forward into a lunge, and keep your back leg straight or drop it down to the floor. Inhale and lift your torso up and bring your hands to your hips or Namaste. Scoop your tailbone down and draw your lower abdominal region in and up. Square hips and shoulders forward. Inhale and raise your arms over your head. Draw your shoulders away from your ears and lengthen your neck. Maintain for five breath cycles. Inhale. Exhale and fold forward over your left foot. Straddle your foot with your hands. Place the …

Crocodile, Mary Myers

Critical Instances

Begin in plank. Weight should be evenly distributed between your hands and feet. Roll your elbow so that the eye or inner elbow is facing forward. Press the palms into the floor and align with the shoulders. Begin to slowly bend the elbows. Exhale and lower the body down toward the floor and remain a few inches above it. Go where you feel you are most comfortably challenged and can still breathe smoothly. Squeeze the upper portion of your arms in toward the ribs and lengthen the ears away from the shoulders. Lower down to the ground and prepare to …

Dead Bug, Mary Myers

Critical Instances

Begin in supine position. Inhale and draw knees into chest. Open the knees and bring them towards the armpits. Stack each ankle directly over the knee, so that the shins are perpendicular to the floor. Flex the feet and hold the outer edges of the feet. Exhale and draw the knees towards the floor.

Dog-N-Fire Hydrant, Mary Myers

Critical Instances

Begin on your hands and knees. Align your wrists directly under your shoulders and your knees directly under your hips. The fold of your wrists should be parallel with the top edge of your mat. Point your middle fingers directly to the top edge of your mat. Stretch your elbows and relax your upper back. Spread your fingers wide and press firmly through your palms and knuckles. Distribute your weight evenly across your hands. Exhale as you tuck your toes and lift your knees off the floor. Reach your pelvis up toward the ceiling, and then draw your sit bones …