mugshot                  
logo
Advertising by

MIDLIFE YOGA CLASS--Go At Your Own Pace

photo of pose

Criss-cross

This is an abdominal exercise from Pilates, not traditional yoga.

  1. Lie on your back, anchor your lower back to the mat. Throughout the exercise, keep the back of your waist pressed against your mat, to protect your back.
  2. Put your fingertips behind your head and lift your head and shoulders off the mat. Your hands are there to protect your neck; do not use them for pulling your head up.
  3. Check to see if this hurts your neck. if it does, do just the leg part, with your head and shoulders on the mat, as Helga, in the front, is demonstrating.
  4. With your shoulders off the mat, and not bringing your elbows forward, lift one armpit higher, and bring your opposite knee toward your shoulder.
  5. Return to center, but do not let your shoulders drop back to the mat.
  6. Still up, lift your other armpit, and bring in your other knee up, as you straighten your first leg.
  7. Continue for as long as you can, criss-crossing knee toward opposite shoulder, then other knee toward other shoulder.

Check to see that your elbows are staying back. It is about your shoulders, not elbows. Keep your ears parallel to your shoulders. Maintain a fist-size space between your chin and your chest.

Next
Please be careful. Let your body be the boss of your yoga.
A good stretch should feel good--avoid anything that causes sharp pain.
When you feel comfortable in a pose, push yourself a bit until you feel challenged.
These lessons are free. Use them cautiously and at your own risk.

You can do these yoga/pilates poses in any order you want, or just click on the "Next" link (above) to get the recommended sequence.

Intro Hip Tilt Bridge Knees2Chest Shoulders
Crocodile Twist Leg Stretches Alphabet Shoulder Press Criss-Cross
Roll-Up Rolling Like a Ball Cross-Legged Stretch Arm and Side Plank
Cobra Cat Dog Child Spinal Twist
Standing Sun Salute Sun Salute Summary Meditation Review, Links, & Credits

© copyright Pam Portugal Walatka, 2018 with Nancy Portugal Jamello.


                   

Please send me your comments and questions:
Click here to email Pam

Nancy Portugal Jamello's Hatha yoga classes
in Saratoga and San Jose

Pam Portugal Walatka's yoga fitness classes
in Los Altos Hills and Los Gatos mountains



Advertisement


See also our other sites

eucalyptus grove
The Invasiveness
of Native Plant
People
beach house
Beach houses
for rent in
Nicaragua
car
Peter Portugal
Automobile Design
golf pix
Gestalt Golf

Orphanage in Nepal
/
Pam's Yoga
Fitness Home
horse
Wild Horses
esalen
Esalen Archives
1960s
pile
Lazy Compost

Neighbors 95033

 

Follow pamwalatka on Twitter





   

Web Work: Sandy Johan & Pam Walatka
Triangle shot by Alexander Atkins.
Privacy Policy