Diabetic Living USA – July 2019

Balance: FITNESS

EASY WARRIOR

Stand at the top of the mat. Take a big
step back with your right foot so that
your torso faces the right side of the
mat, keeping your front foot facing for-
ward. Stand so that your back (right)
heel is in line with your front (left) heel.
Bend your front (left) knee slightly, so
it is stacked over your ankle and facing
straight ahead. Place your hands
on your hips. Breathe here;
repeat on the other side.

WARRIOR 2

Stand at the top of the mat. Take a big

step back with your right foot so that

your torso faces the right side of the mat.

Line up your front (left) heel with the

arch of your back (right) foot. Bend your

front knee to a 90-degree angle, keeping

your knee stacked over your ankle and

facing straight ahead.

TIP: To ease the stretch

in the hips, pivot the

toes of your back foot

toward the front of the

mat or lessen the width

of your stance.

LOCUST POSE WITH CLASPED ARMS

Lie on your belly and interlace your fi n-

gers at the small of your back. On your

next inhale, lift your feet, legs, upper

chest, and head off the ground, and lift

your arms straight back, keeping your

hands clasped. Keep your neck in line

with your spine. Hug your inner thighs

together and lift them toward the sky

while relaxing your buttocks. Focus on

stretching through the front of your

chest and keeping the bottom of your rib

cage, entire abdomen, and pubic bone on

the ground. Breathe here.

WARRIOR 2

Raise your arms to shoulder height

above your legs and reach out through

your fi ngertips. Gaze forward over your

left hand. Gently bring your front (left)

hip slightly back and your back (right) hip

slightly forward to deepen the stretch.

Breathe here; repeat on the other side.

HOLDING A

LUNGE STANCE

STRENGTHENS THE

LEGS AND HELPS

TO RELEASE

TIGHT HIPS.

easier

more challenging

more challenging