Inverted Triangle Pose

1 Hold your left / right arm at your side and bend your elbow as much as you can using your left / right arm muscles.

Begin in a straight kneeling pose with your hips over your knees and the tops of your feet flat on your mat. Keep your knees together, moving your feet to either side until they are roughly a foot and a half away from each other. You should be extending your feet apart to make space for your bottom to descend to the floor between them, while your feet are separating but the knees are staying together.

Begin with your legs shoulder-width apart. Bending at the hips, rather than the knees, and pushing out your butt behind you, bend until your thighs are parallel to the ground. Keep the majority of your weight in your heels as your raise back up to the starting position in order to target the quadriceps, hamstrings and glutes.

The Bridge Pose is a beginning back bend that helps to open your chest and stretch your thighs.

Lie on your back with your left / right leg extended and your opposite knee bent.

Beginning in the Mountain pose, breathe out, and set your feet three to four feet apart, raising your arms parallel to the floor with your palms down. Turn your left foot somewhat in and your right foot out ninety degrees to the right so the toes are pointing away from your body. Align your right heel with the left one.

3. When lowering your body, make sure that your hips are moved back and knees are slightly bent.

Lie down and place the soles of your feet while bending the knee to the side. Put your hands behind your head and keep your elbows in line with your ears. Continue to lie on the floor and bend your chest until almost stick to the floor. Do this exercise 10 times a day.

Lie prone on the floor. Stretch your legs back, tops of the feet on the floor. Spread your hands on the floor under your shoulders. Hug the elbows back into your body.

It makes recovery times quicker so you can focus on giving your body the workouts it needs. In addition, it helps your body to increase muscle mass, lower body fat and to eliminate excess water gain.

Start with lying on your stomach, legs stretched out and steadily together, lengthening the legs by extending the big toe and inner muscles of the foot. Turn your thighs inwardly to the ground to help in widening your back.

Place your hands behind your head, and bring your knees towards your chest and lift your shoulder blades off the ground (Right Elbow and Left Knee, then Left Elbow and Right Knee)

This exercise will strengthen your back, thighs and pelvis in addition to increasing flexibility. To begin, sit on the floor with the soles of your feet pressed together and your knees bent. While keeping your back straight, use your elbows to push your thighs toward the floor. Hold this position for 10 to 15 seconds before releasing. Repeat five to 10 times.

Benefits include; joint protection and improved mobility which is important as we age. Other benefits include better posture, increased stamina and increased bone density reducing the risk of osteoporosis.

promotion of muscle building. It also helps them to recover after they have had a hard workout,