April 28, 2008
Get more out of your workouts, whether at home or at the gym, by practicing moves that challenge you. For example, if you're familiar with this basic yoga posture, called triangle pose, kick it up a notch and progress to the more advanced version. Doing so will boost your strength and flexibility while improving your focus and balance.
-- Karen Voight
Step 1 Begin in triangle pose by standing on a flat nonslip surface with your legs about 3 to 4 feet apart. Rotate your right leg out 90 degrees and turn your left toes in slightly. Raise your arms to the sides at shoulder level. Inhale and shift your pelvis slightly to the left. On an exhale, reach out with your right hand and lower it to the floor or a block or rest it lightly on your shin. Hold this position for three to six full breaths.
Step 2 Bend your right knee and place your right fingertips on the floor just a little in front and to the outside of your right foot. Slide your left foot along the floor until you find your balance over your right foot. Keep your right leg bent as you raise and straighten your left leg until your left heel is just above hip level. Contract your right buttock, then slowly turn your waist, chest, shoulders, neck and head toward the celing. Straighten your right leg and hold this pose for three to six breaths. Lower your leg and return to triangle pose, then stand upright and repeat on the other side.
Karen Voight can be reached at email@example.com.