PRACTICE U: For You

 
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Strong Lower body 101:
Building mindful Lower Body Strength
(Feet, Legs & Lower Back)

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poses to strengthEN YOUR lower body.

Stay to inhale and exhale 5 - 10 breaths in each, then repeat at least 3 times before moving on to the next pose, then the next.
You will feel the work and results almost immediately! *(Bonus: These poses will strengthen your Upper Body as well!)


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Warrior 2:
Builds strength in
front leg & thigh • both hips • back leg • calves & ankles

Toes on your front foot are pointed directly forward with knee over your front ankle. Back foot is flat with toes turned out. Shoulders down and away from your ears and over hips. Arms wide and parallel to the floor. Use your rib cage to lift your arms and chest.

PRACTICE: Inhale, straighten your front leg and touch palms over head, then re-bend your front knee, back to Warrior 2 on your exhale. Then repeat. *RECOVER: Standing with feet hips distance apart (Mountain Pose)

 
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High Lunge:
Builds strength in front leg & thigh • back lower leg • calves & ankles

Toes on your front foot turned directly forward with your knee over your ankle. Back heel is off the ground, with toes directly forward, so your knee is not turning out to the side. Your back knee can be slightly bent. Your shoulders are to be over hips with arms framing your head.

PRACTICE: Inhale in High Lunge pose. Push into front heel to activate front thigh. Exhale to turn back heel down and find Warrior 2. Peel back heel up again, then step into front foot and pull back thigh into chest and place hands on hips to stand on straight front leg. Then step back to High Lunge pose. Then repeat. *RECOVER: Standing with feet hips distance apart (Mountain Pose)

 
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Tree Pose:
Builds strength in standing leg as well as in thigh of lifted leg • Hips • calves & ankles

Your lifted foot presses gently into your inner thigh, inner calf or, another variation can have toes resting on floor with heel resting on ankle. However, to protect your knee, your foot is never to be placed on the inside of your knee. Keep the hip on your standing leg from swinging out. You want to keep that hip aligned under your shoulder to keep from dumping into your low back and unevenly into your hips.

PRACTICE: Inhale in Tree pose, turn lifted knee forward, then step back to High Lunge pose. Push into front heel to activate front thigh. Exhale to turn back heel down and find Warrior 2. Peel back heel up again, then step into front foot and pull back thigh into chest and place hands on hips to stand on straight front leg. Then place lifted foot to inner leg of standing leg. Then repeat. *RECOVER: Standing with feet hips distance apart (Mountain Pose)