October 15, 2014

#24 "Yoga Minute" Leg & Arm Coordinated Movement

 Begin from a comfortable seated position with the shoulders over the hips, head above the heart, arms to the sides and the soles of the feet resting comfortably on the floor.

We are working one leg and the opposite arm with each breath, then switching to the other leg and arm.

You'll begin with an exhalation while simultaneously lifting the right leg and left arm. Inhaling as the leg and arm return to start. Continue with one leg and opposite arm then other leg and opposite arm at your breath rhythm. You will move your body with the  breath. It should be a gentle slow movement. Continue with 6 to 10 repetitions each side.

Lift the arm and leg to the height that is comfortable for you. If you have a bad shoulder you won't lift as high or maybe only lift the forearm. Always listening to your body with everything you do.

Benefits: Calms the body and mind working the breath. Works the arms, shoulders, toes, feet, legs, hips and lengthens the back, belly and chest. The abdominal muscles are engaged every time you lift the leg unsupported. This is the same action we use when walking. The brain works across the body with leg and opposite arm up simultaneously, making you think.

The Karate Kid Pose is with both arms up and one leg.

These videos are designed for inactive beginners, seniors and people with most any illness or injury. The majority of these poses are in a chair and most can be done from a wheelchair. I’ll also be posting these videos on my You Tube Channel “Yoga Chuck” and Facebook page “Real Yoga, LLC”. All poses should be a No Pain No Pain practice and avoid having discomfort. 

How long to practice the pose: If pain is above a 5 on a scale of 0-10, then only practice the pose 10-15 seconds, you can repeat this multiple times. If your pain level is 5 or lower you can practice the pose 30 seconds to 1 minute. Listen to your body and make adjustments as needed.

Happy & Healthy,
Yoga Chuck

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