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Standing Leg Abduction
Instructions:
1. Stand with feet hip width apart, hands on hips
2. Engage the abdominals, bring all of your wieght into your left leg
3. Pick your right leg off the floor, foot flexed and more it away from the midline of your body
4. Slowly lower the leg back down to starting position
Abduction with Lateral Arm Raise
Instructions:
1. Begin by placing one of the tubing handles through the other one to create a loop
2. Place loop around your right ankle
3. Hold the other handle in your left hand
4. Step the left foot down onto the tubing on the floor, feet are hip width apart
Hip extension with frontal raise with rubber tubing
Instructions
1. Begin by placing one handle of your resistance band through the other to make a loop
2. Place loop around your right ankle
3. Hold the other handle in your left hand, with the hand facing the body
4. Take your left foot and step onto the resistance band, feet are hip width apart
5. As you extend your right leg back, extend the left arm forward
6. Slowly come back to starting position
7. Repeat on other side
Adduction Overhead press
Instructions
1. Begin by placing one handle of your tubing inside the other to create a loop
2. Place your right foot through the loop and secure it around the ankle.
3. Hold the handle with the left hand
4. Step the left foot down onto the tubing -- feet are about hip width apart
5. Bend left elbow, bringing the hand up about head level, as you extend the left arm up bring the right leg across the midline
6. Return arm back to starting position and the right leg back out to the side.
Upward Salute
Breaking out the action of raised arms here in simple poses such as Tadasana (Mountain Pose), Virasana (Hero Pose), Vajrasana (Thunderbolt Pose) or Sukhasana (Comfortable Pose) will enable you to begin softening and opening up the shoulder girdle before engaging in poses where the arms bear weight.
Mountain Pose
This is a very basic standing posture with feet together and hands at the sides of the body. Yoga practitioners consider it a pose that promotes confidence and happiness as well as improving posture and creating space within the body. This creating space within the body may allow internal organs to work more efficiently thus improving respiration, digestion and elimination. The pose strengthens the abdomen and the legs. It may help relive sciatica and reduce flat feet. Poses that help prepare for Tadasana include Adho Mukha Svanasana and Uttanasana.
