Janis Ramquist, Yoga Instructor

Gentle Hatha Yoga

Janis Ramquist

Raleigh, NC

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Janis Ramquist
2208 Oxford Hill Dr.
Raleigh, NC 27608

Voice 919/831-9316
Fax 919/833-1464
Janis@ramquist.com

 

THREE EASY POSTURES

When I neglect my yoga practice my body complains. So I thought I’d suggest three postures that will take less than five minutes to give your body a treat.

Standing Straddle /Prasarita Padottanasana
Stand with your feet about 3-4 feet apart.
Lengthen your spine, crown of your head to the ceiling
Bend forward with your spine straight
Slide your hands down your legs
When you’ve reached your maximum stretch, just hang forward totally releasing your muscles
Let gravity stretch your back muscles to allow space between your vertebrae.
When you’re ready, bend your knees and come up

Forearm up the Wall
Stand with your back to the wall, feet a few inches from the wall
Bring your navel to your spine, back to the wall
Place the back of your forearms against the wall like a football goal
Make sure your wrists are against the wall, not your hands
Slide your arms up keeping them against the wall
And then down
Repeat 3 x’s

Counter Back Bend
Stand with your back against your kitchen counter with your calves against the cabinet
Place your hands at the back of your waist and elbows over the counter
Lengthen your back
Rock back taking your elbows toward the counter then straighten
Repeat 15 x’s

 
 

Located in Raleigh, NC - Gentle Hatha Yoga