Health and Physical Education Commons^™

Side-Lying Leg Lift (Up And Down), Mary Myers

Critical Instances

Begin lying on your side with the torso and head lined up along the back edge of the mat. Flex the hips slightly so the feet line up with the front edge of the mat. Support the head on the hand with the arm on the mat and the other hand in front of the chest. Keep the shoulders and the hips stacked on top of each other and the spine straight. The bottom leg can be parallel or turned out with the bottom foot flexed and the toes tucked under. Maintain this position throughout the movement.

Exhale and lift …

Single Leg Stretch, Mary Myers

Critical Instances

Begin in table top. Bend the right knee to the chest and place the right hand on the right ankle and the left hand on top of or inside the right knee. Lift the head and shoulders of the mat so that you are looking in to the abdomen. Lifting your left leg off the mat to your working level so that the back remains flat (imprinted) on the mat. Exhale and switch legs, placing the left hand on the ankle and the right hand on the left knee. Repeat. Inhale and hug the leg while the other leg reaches …

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 …

Dolphin, Mary Myers

Critical Instances

Start on your hands and knees. Keep your legs about hip-width apart. Your middle fingers should be parallel, pointing straight ahead. Exhale and bend your arm at the elbow so to press the forearm into the mat. Hands may remain extended from the elbow or close together. Inhale and curl your toes under, as if getting ready to stand on your toes. Exhale and lift your knees off of the mat. Strive for straight legs; however, it is okay to bend the knees a bit and to keep your heels raised. Lengthen the spine and elevate the tailbone away from …

Down Dog, Mary Myers

Critical Instances

Start on your hands and knees. Keep your legs about hip-width apart. Your middle fingers should be parallel, pointing straight ahead. Roll your elbow so that the eye or inner elbow is facing forward. Inhale and curl your toes under, as if getting ready to stand on your toes. Exhale and straighten your legs; push upward with your arms. The goal is to lengthen the spine while keeping your legs straight and your feet flat on the ground. However, it is okay to bend the knees a bit and to keep your heels raised. The important thing is to work …

Frog, Mary Myers

Critical Instances

Begin in child’s pose. Inhale and extend one arm at a time and come down onto your forearms. Exhale. Inhale and walk or slide the knees as wide as the heels, but still sitting on the heels. Keep your ankles and feet in line. The knees should be bent at a 90-degree angle, with the ankles straight below. Exhale. The closer your knees are to your elbows, and the farther the knees are apart, the deeper this stretch becomes.

Forward Fold, Mary Myers

Critical Instances

Begin in Mountain. Inhale and raise your arms over your head. Exhale as you bend forward at the hips. Continue to exhale, bringing the arms forward and descending the body beginning with the head dropping forward, followed by the upper back, continuing along the spine until you are hanging forward. Breathe easily as you hang. Your fingers may or may not touch the floor. Relax your arms and let them hang. Hold. Use an inhalation to help you return to standing, reversing the process by which you descended, so your head lifts up on the top of your neck last.

King Dancer, Mary Myers

Critical Instances

Begin in Mountain pose with the feet together and parallel. Inhale and bend your right knee and bring your right foot toward your gluteals. Reach back and hold on to your right foot or ankle with your right hand. Firmly press the tailbone down toward the ground and begin to point your right knee backwards while keeping your hips squared. Your thighs remain close together so that your bent knee does not rotate. Continue to focus on your breath.

Inhale and lift your left arm overhead. As you exhale, keep the pelvis level and the chest lifted as you bend …

Half Moon, Mary Myers

Critical Instances

Begin in Triangle pose on the right side and move your feet 4 – 6 inches closer. While extending the upper body, bend the right knee and bring your right hand down to the floor in front of your toes. Turn your head to look at your right foot and watch that you keep the right knee aligned with the right foot. Avoid rolling the knees inward. Breathe deeply in this position for a few breaths and focus on the balance of your right foot. Keep the space open in the low back, chest and hips. Bring your top hand …

Locust, Mary Myers

Critical Instances

Lie prone (on your belly) with your arms along the sides of your torso, palms up, forehead resting on the floor. Turn your big toes toward each other to inwardly rotate your thighs, and firm your buttocks so your coccyx presses toward your pubis. Exhale and lift your head, upper torso, arms, and legs away from the floor. You’ll be resting on your lower ribs, belly, and front pelvis. Firm your buttocks and reach strongly through your legs, first through the heels to lengthen the back legs, then through the bases of the big toes. Keep the big toes turned …

Plank, Mary Myers

Critical Instances

Begin in Down Dog. Weight should be evenly distributed between your hands and feet. Roll your elbow so that the eye or inner elbow is facing forward. Move the body forward as a unit, on the inhale unit the shoulders are over the hands, keeping the palms on the floor. Lower the hips into alignment with the spine. Imagine pressing the floor away from your chest. This action helps to keep your upper back straight and your shoulders blades pressed against your spine. Maintain strong alignment from ankles to head. Press the heels behind you.