YOGAREVELATION
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LEG AND CORE STRENGTHENERS
Chair Pose:
On an inhale, raise both arms up and overhead. Bring pelvis slightly forward. On an exhale, slowly lower down as if about to sit in a chair. Keep spine straight and arms extended upward. Stay in position for 3-5 conscious breaths. This pose strengthens the leg muscles, the lower back, and the abdomen. Always reach up with your hands as if you are keeping yourself lifted. You can enhance pose by squatting a little lower; however, always keep spine straight and lifted. When done, inhale as you raise yourself back up and counter the pose by exhaling into a forward fold.
Bridge Pose:
Start pose by lying on back with feet within a fingertips touch of the heels. On an inhale, lift the pelvis up and bring chin toward chest. Hands can be brought to sacrum of back to help lift it up higher or stay in pose. Keep knees close together and breathe deeply for several breaths. On an exhale, slowly lower yourself down one vertebrae at a time. This pose can be countered by bringing knees to chest and rocking gently from side to side. This pose strengthens the abdomen and the lower back muscles. It helps the spine become more supple over time. The quadriceps are engaged and strengthened in this pose, as well as the gluteus maximus. Also, very good for the thyroid gland due to the practice of bringing chin to chest for duration of pose.
