ANKLE WARM-UP, FOOT WARM-UP

 45. ANKLE WARM-UP

46. FOOT  WARM-UP

45. ANKLE WARM-UP

From a standing position, lift your right leg slightly, keeping the left leg firm. Balance yourself, then gently swing the right leg, toes pointing down. Hold for a few breaths before switching legs. Follow this by gently rotating the right foot at the ankle—first one way, then the other. Repeat with the left foot.

46. FOOT  WARM-UP

The feet should be stretched in both directions. First, stretch the heels a few times. Do this by lifting the

right heel up as far as possible, then lowering it. Next, roll onto the front of the right toes, curling and gently pressing them under the foot. Hold for 2–3 breaths, then repeat on the left.

HOW YOGA IMPROVES STRENGTH, MOUNTAIN POSE

 47. HOW  YOGA  IMPROVES STRENGTH

48. MOUNTAIN POSE

47. HOW  YOGA  IMPROVES STRENGTH

All yoga asanas improve overall strength by engaging the core muscles, as well as other muscle groups depending on the pose. The muscles work to maintain balance and poise, getting stronger by moving through a range of motions while supporting the body’s weight. The key to building strength over time is consistent yoga practice. Cardiovascular strength can be enhanced by regularly including the Sun Salutation (see Tip 62) in your practice, increasing both your heart rate and blood flow.

48. MOUNTAIN POSE

This posture is perfect for helping you correct spinal alignment. Start with your arms by your sides, feet hip-width apart, the sides of the legs parallel, and the toes pointing forward and pressed into the ground.

PLANK

 49. PLANK

49. PLANK

The Plank pose is an all-around strengthening posture. But it is also ideal for releasing stress in the neck, as well as for lengthening the spine.

LEG RAISE, LEG RAISE

 50. LEG  RAISE

51. LEG  RAISE 

50. LEG  RAISE

Elevating the leg provides a strong stretch to the hamstring and calf muscles. This pose develops the flexibility and strength needed for forward-bending poses. Begin by raising each leg three times, synchronizing each movement with your breath.

51. LEG  RAISE

In this alternative version of the Leg Raise, you draw the head toward the knee to compress the abdomen. Consequently, this particular exercise strengthens the neck, abdominal, and lumbar muscles. It also helps tone the legs.

TRIANGLE

 52. TRIANGLE

52. TRIANGLE
This posture is excellent for building strength in the back and core. It also helps improve the flexibility of the hip joints and opens up the chest.

WARRIOR

 53. WARRIOR

53. WARRIOR

The Warrior asana helps strengthen the mind as well as the body. Keep the lower part of the body firmly grounded while allowing the upper body the freedom to move with control and purpose.

WARRIOR LUNGE

 54.  WARRIOR LUNGE

54.  WARRIOR LUNGE

This posture really works the quadriceps, which are the muscles at the front of your thighs, as well as gently stretching your lower back.