YOGA CLASS--Go At Your Own Pace

photo of pose


With your face toward the mat, put your hands on the mat and rest on your elbows. Curl your toes under. Using your core strength (abdominals), make your body stiff and straight like a plank.

Breathe. Hold this position. Start with 30 seconds, and work up to one minute. Tell jokes while holding the position. And keep breathing.

Challenge: Instead of resting on your elbows, put your hands on the mat under your shoulders and do the pose with straight arms, like the top of a push-up. Further challenge: Do some push-ups. Keep breathing.

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.