om family
- Parvottanasana
(opens chest, lengthens lower back,
strengthens abs, stretches back of
thighs,calves and inner thigh, lifts arch of feet)
n Stand in front of chair with hips facing
chair back
n Step right foot forward until toes are just
under the seat of the chair. Right foot
pointing forward.
n Step left foot back, about 1 metre, with
left foot pointing out at a 45 degree angle
n Bend your knees, place hands on hips
and rotate pelvis until it’s parallel to the
chair back
n Slowly straighten legs keeping pelvis
parallel to chair back
n Bend from the top of your leg until your
body is parallel to the floor
n Place hands, turned out at 45 degree
angle, on chair seat
n Push into heel of hands, connecting to
shoulders, move shoulders away from
ears while stretching chest forward.
n Lift toes of your right foot
(hold for 60s or longer if comfortable
repeat other side)
5. Guarudasana (Eagle Pose)
(strengthens ankles, works inner thigh, lifts
pelvic floor, builds strength round hips)
First on chair
n Sit on the edge of the chair, feet
together, knees over middle of feet
n Cross the right leg over the left, high up
on the thigh (you can lift right buttock
bone off chair to get leg over but then
place it firmly back on chair)
n Lift front hips and feel the lengthening
action in the lower back
n Without moving left foot tuck right foot
behind left calf, otherwise let it hang down
n Squeeze thighs together with knees
pressing forward
(repeat other leg)
Then standing with hands on hips,
balance element working ankles
and feet much stronger!
n Stand with feet together
n Bend your knees, keeping your buttock
bones pointing down and front hip
bones lifted
n Keeping left leg exactly as it is, lift the
right leg and cross it high on the left
thigh, as above with chair.
n Squeeze thighs together, buttocks point
down and front hips lifted (as above)
n knees moving forward
(repeat other leg)- Glute Switch On
(strengthens gluts, activate abs while
lengthening lower back and front of thighs)
n Sit on edge of the chair
n With your hands on the side of the chair,
lower your bottom towards the floor until
the bottom edge of your shoulder blades
are in line with the chair seat
n Let upper back and head rest on chair
seat, hands holding chair back
n Lift bottom until it’s in-line with back
n walk feet forward until ankles are under
knees, feet and knees point forward
n keeping bottom up, lift right heel, slowly
Veronica Greene founded Little Greene
Yoga and offers certified teacher training
packages for children yoga (3-8yrs &
8-12yrs), teen - mind & body and postnatal
yoga (littlegreeneyoga.com)for 3 counts then lower for 3 counts,
repeat left heel.
n Alternate each heel and repeat 10
times both sides without letting bottom
drop towards the floor.Finish with Constructive Rest Position