Part Two - Bikini Legs, Bums & Tums Created & designed by Cathy Underwood www.yoga4mums.com
I’m delighted to offer Part Two of our FREE summer practice manual. Designed to support your yoga practice when and wherever you are! Part Two is a fun sequence to help tone and condition. Ideal for bikini weather! Remember not all exercise is suitable for everyone. So to reduce the risk of injury consult your doctor before beginning this or any exercise regime. This manual does not replace the importance of studying under the guidance of a yoga professional. Enjoy! Cathyx
1. Start on all fours, long spine. Align wrists under shoulders and knees under hips. Breathe freely
3. Inhale and release, slowly lifting the head and tailbone. Lead with the heart and look up.
2. Inhale prepare, exhale draw belly in, tuck hips and head under body, drawing up through the pelvic floor.
4. Repeat the whole sequence slowly 3x
5. On all fours, stretch your left leg out behind you
6. Inhale lift your leg up, in line with hips and gently squeeze into the buttock
7. Exhale, squeeze into your abdominals as you draw the leg and head in towards one another. Repeat 6 & 7 three more times and then repeat with the other leg
8. Breathing freely draw up through your core muscles, to support your back, and stretch your opposite arm and leg away from your body. Gaze down keeping the head inline with the spine. Hold for 3 breaths
9. Bend your knee and reach the arm back to hold your foot. Push the foot into the hand and lift your knee a little higher. Be careful not to collapse in the back. Stay here for 3 breaths
10. Release to all fours, curl toes under and press back into Downward Facing Dog. Stay here for a few breaths before repeating 8 & 9, 3x with the other leg and arm
Take a moment to relax, sitting back on heels with arms stretched forward
www.yoga4mums.com/shop Classes, DVDs & Goddess Spray www.facebook.com/yoga4mums
Join me in Part Three and enjoy more fun sequences for legs, bums and bikini tums!