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                              YOGA CLASS--Go At Your Own Pace

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Arm Circles and Side Crunches

Lying on your side, put your top hand out in front of you and then sweep it around in a big slow circle parallel to the floor. After eight circles, go the other way. Be aware of the sensations in your shoulder: don not hurt yourself.

Still on that side, put your top arm on your thigh and do a side crunch: bring your straight, parallel legs up off the mat as you also bring your head and shoulders off the mat, sliding your arm down your leg. Hold and breathe. Relax. Repeat three times.

Turn on your other side and do the circles and crunches.

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.