Yoga for Beginners: Hero Pose

10/29/2009 | 12:00 AM

This basic pose stretches your feet, ankles, knees, thighs, hips and lower back.

Directions:

Start with your hands and knees on the floor. Keep your knees hip-width apart so that your thighs are parallel.
Point your feet directly backward, not turning in or out.
Sit between your feet by first supporting yourself with your hands and then slowly lowering your hips to the floor.
Sit straight. Rest your hands in your thighs and close your eyes.
Lift up and extend your chest, relaxing your shoulders back and down away from your ears. Then lift or lower your chin until your head feels perfectly balanced.
Breathe deeply and sit quietly for at least a minute.

Note: If you feel any pain or discomfort sitting on the floor, try placing a folded yoga mat or cushion between your feet.

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Take a solitary 10-minute walk once a day between the hours of 10 AM and 2 PM.

For 5 days, adhere to a schedule that balances your radiant energy with times of cool down.

Fire yourself up with a brisk walk each day. Walk until you feel your body heating from the inside.

Take a solitary 10-minute walk once a day between the hours of 10 AM and 2 PM.

Try to find a sauna in your area and spend 10-20 minutes in it 5 days this week. The sauna's heat creates a "fever" that kicks your body into action.

Take a solitary 10-minute walk once a day between the hours of 10 AM and 2 PM.

Fire yourself up with a brisk walk each day. Walk until you feel your body heating from the inside.

Do a series of 3 lying yoga poses as soon as you wake up. Breathe in slowly, expanding your abdomen, then your ribcage and finally the upper portion of your lungs.

Each morning practice this 10-minute breathing exercise to cool your body in warm temperatures.

Do a series of 3 lying yoga poses as soon as you wake up. Breathe in slowly, expanding your abdomen, then your ribcage and finally the upper portion of your lungs.

For 5 days, adhere to a schedule that balances your radiant energy with times of cool down.

Each morning practice this 10-minute breathing exercise to cool your body in warm temperatures.

Try to find a sauna in your area and spend 10-20 minutes in it 5 days this week. The sauna's heat creates a "fever" that kicks your body into action.

Each morning practice this 10-minute breathing exercise to cool your body in warm temperatures.

Take a solitary 10-minute walk once a day between the hours of 10 AM and 2 PM.

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