Midlife Yoga - Arm and Side

Esalen's First Yoga Teacher — Teaching yoga since 1968

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MIDLIFE YOGA CLASS--Go At Your Own Pace

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 very slow circle parallel to the floor. Stop for a moment when you feel an extra nice stretch. After two slow circles, go the other way. Be aware of the sensations in your shoulder: do 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.

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

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

Nancy Portugal Jamello

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

Esalen's First Yoga Teacher — Teaching yoga since 1968

MIDLIFE YOGA CLASS--Go At Your Own Pace

Arm Circles and Side Crunches

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