Yoga: Shoulder Stand

I am trying to become more flexible so I have taken an interest in yoga. Here is what we call the SHOULDER STAND pose! This pose has many benefits:

• Improves digestion
• Stimulates Thyroid and Prostate gland
• Stretches your shoulders and improves flexibility in upper spine
• Promotes deep sleep

Glute Kickback

Primary Muscle Being Worked:      Glute
Secondary Muscle Being Worked:  Hamstring

• Get on all fours
• Place hands about shoulder width
• Knees directly below hips forming 90* angle
• Lean slightly on left side 
• Raise right leg up so that hamstring is in straight line with back
• Push feet towards ceiling 
• Hold for 2 secs
• Return to starting position!
• Alternate between left and right side.

Side Plank

Primary Muscle Being Worked:  Transverse Abdominis, Rectus Abdominis, Oblique, Quadratus Lumborum (lower back), Gluteus Medius, Gluteus Minimus, Adductor
Secondary Muscle Being Worked:  Gluteus maximus, Quadricep, Hamstring

• Lie on right side with right elbow below shoulder
• Form straight line from shoulder to ankle
• Rest left foot directly on top of right
• Raise hip up and tighten abdominal area (Breathe OUT)
• Try to hold for 30 secs or longer
• Slowly lower hip to ground (Breathe IN)
• Alternate between left and right side!

Donkey Calf Raise

Primary Muscle Being Worked:  CALF (gastrocnemius)

• Find something you can step up on ( I use two weighted plates)
• Find something you can lean on to stabilize upper torso
• Step on weight (whatever your using) with only balls of feet
• Legs completely straight with heels down
• Slowly raise heels as high as can tolerate and hold for 2 secs
• Slowly drop heels to starting position
• (You can add weight on back or have someone sit on back like a donkey!)

Bicycle Crunches

Primary Muscle Being Worked:       RECTUS ABDOMINUS
Secondary Muscle Being Worked:   OBLIQUE

• Lie flat on back with legs up, knees bent at 90* angle
• Straighten right leg forming 45* angle above right hip
• Draw left knee towards left armpit
• Engage abdomen (Tighten)
• Rotate torso and slowly bring right elbow to left knee (Breathe OUT)
• Hold for 1-2 secs and return to starting position (Breathe IN)
• Alternate between left and right side

Side Lunge

Primary Muscle Being Worked:   GLUTE, QUADRICEP, HAMSTRING, ADDUCTOR
Secondary Muscle Being Worked:  CALF (gastrocnemius + soleus), RECTUS ABDOMINUS, ERECTOR SPINAE (lower back)

• Stand up straight with hands to side and feet hip width apart
• With right foot, take wide step to your right (keep left leg straight)
• Both feet flat on ground pointing forward
• Back must remain straight
• Begin to lower body down until your thigh is 2/3 or parallel to floor (Breathe IN)
• Right knee in alignment with right toe
• Squeeze glute and slowly return to starting position (Breathe OUT)
• Alternate between left and right (You do not have to touch the floor!)

Side Jackknife

Primary Muscle Being Worked:  OBLIQUE

• Lie on your left side, straight line from shoulder to ankle
• Place right hand behind head
• Use left arm for balance
• Raise legs and torso
• Hold for 2 secs  (Breathe OUT)
• Return to starting position (Breathe IN)
• Alternate between left and right side