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                              YOGA CLASS--Go At Your Own Pace

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Cross-Legged Stretch (Football)

Cross-Legged Stretch (Football) Lying on your back with your knees up and feet on the mat, put your right ankle on your left knee.

Put your right hand into the triangle made by your right leg, and grab hold of your left thigh with both hands. If that is too easy, reach farther and grab hold of your left shin. Pull toward your face.

Repeat on the opposite side.

Challenge: As you pull, lift your head up toward your legs.

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" button (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, 2017 with Nancy Portugal Jamello.
                   

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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


 

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Web Work: Sandy Johan & Pam Walatka
Mug shot by Godfrey DiGiorgi. Triangle shot by Alexander Atkins.