Asana Video of the week: Toes and Palms Balance Pose

Toes and Palms Balance Pose

Everyone knows that push-ups make your arms strong. In this push-up-like yoga pose, you'll strengthen your arms without even moving.

1. Kneel down and sit on your heels.

2. Lean forward and fully extend your arms.

3. Lift your buttocks and come onto all fours.

4. Inhale and lift your knees from the floor, straightening your legs. Lower your buttocks until your body forms a straight line. Raise your head and look forward. Press your hands firmly down and lift away from them. Hold the pose for 15 to 30 seconds, breathing slowly and deeply.

5. Lower your knees to the floor, then sit on your heels to rest.

Focus in the Pose...
Make sure your buttocks are neither too high nor too low. Your body should be as straight as a plank from your heels to your shoulders.

To Intensify the Pose...
Contract your buttocks and thighs, squeezing them together and up toward the waist. Hold as long as you can, then release and repeat.

Benefits
•Strengthens the wrists, arms, and shoulders
•Firms the abs and buttocks
•Tones the nervous system

Asana of the Week: Leg lifts with ankle exercise

Easy Leg Lift with Ankle Exercise

Flexible ankles help prevent injuries while walking, running, skiing, or playing sports. We don't usually pay much attention to these joints until we hurt them. Then we realize how important they are to our health. For example, if you sprain an ankle and can't even walk, let alone run or play tennis, your body will get out of shape quite quickly. This exercise also stretches out calf muscles often contracted during sports, so it's especially beneficial for athletes.

1. Lie on your back with your hands by your sides, palms down.

2. Bend your left knee and place your heel close to your buttock.

3. Raise your right leg, keeping your knee straight throughout the exercise.

4. Point your toes as far as you can. Be aware of the stretching sensation in the front of your shin, over the ankle, and into the top of your foot.

5. Now flex your foot by pressing your heel away and pulling your toes toward you. Notice the stretch in your calf muscles and hamstrings. Repeat these two movements 15 to 20 times. Lower your right leg and extend the left. Change legs and repeat.

Focus in the Pose...
Point and flex your feet evenly. In other words, when you point your toes, focus on pressing the big toe side of your foot forward. When you flex, focus on drawing the little toe side of your foot toward you. This flexing movement stretches the Achilles tendon at the back of the ankle.

Hints...
To strengthen your thighs as well, bring the extended leg as close to your trunk as you can and hold it there as you point and flex your foot. This will also gently strengthen your abdominal muscles.

Click here to watch the video