The Standing Mermaid Pose
Begin with your legs wider than shoulder width apart (about 2 feet, or whatever is comfortable for you). The toes should be pointed out to your sides at a 45% angle, almost as if you were in second position in ballet. The hands are folded at heart center. Slowly raise your arms up over your head, keeping the palms pressed together, elbows slightly bent. At the same time, slowly bend your knees until they are at a 90% angle. Be very careful that your knee does not extend past your toe - a good rule of thumb is to keep your knees directly in line with the ankle, to prevent hyperextending the knee. Hold in this position for 20 - 30 seconds, or for as long as you are able. Repeat several times, increasing the time you hold the position as you feel comfortable. This asana works the hip adductor and abductor muscles (inner and outer thigh), as well as the quadriceps (front of the leg). For an added workout, squeeze through the buttocks as you lift up out of the asana, to work the gluteal muscles.
The Exalted Warrior
Begin as in mermaid, standing with the legs spread apart. Extend your arms out to your sides. Turn your right toe out, left toe facing forward. Slowly bend the right knee, into a low lunge position. As with mermaid, make sure the right knee does not go past the right toe. Lunge down as far as you are able, or until your right leg forms a 90% angle. The left leg should remain straight. Bring your arms up overhead, as if extending them in triumphant victory. Hold for 20 - 30 seconds, or for as long as you are able. Repeat on the left side, and practice the series several times. This works the quadriceps (front of thigh) as well as the hamstring (back of thigh).
Go To Page: 1 2
