Tag Archives: Booty Boot Camp

One Minute Booty Boot Camp Prasarita Padottanasana

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Dear Friends,

Here is another quick one minute exercise you can practice at home:

Wide Legged Standing Forward Bend

Prasarita Padottanasana

Start in Mountain pose hop your feet apart 3-4 feet depending on how tall you are

Use blocks if you have them for support placing them in front of your inner ankles

Come down folding forward like in table top with a flat back with an exhale

Rest your hands on the blocks and lift your inner arches pressing the outer edge of your feet and your big toe into the mat

Engage your thigh muscles by drawing them up inward

Inhale and life your chest leaning more in the front but not over doing it find the happy place lose in the middle

Inhale and Exhale, lean your torso more forward from the hip

Extend you elbows while pressing your inner palms actively into your blocks or the floor (advanced)

Draw your shoulders back away from your ears

Hold with inhalations and exhalations lengthening your time in the pose as you progress

Gently come back up with inhalation

 

pra-sa-REE-tah pah-doh-tahn-AHS-anna)
prasarita = stretched out, expanded, spread, with outstretched limbs
pada = foot
ut = intense
tan = to stretch or extend (compare the Latin verb tendere, “to stretch or extend”)

 

Happy  Day!,

Kat

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1 Minute Booty Boot Camp Cobra Pose

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1 Minute Booty Boot Camp Cobra Pose

Dear Friends,

Do you have 1 minute to help yourself? Just one minute to dedicate to well being?

A one minute segment from Booty Boot camp by JerseyYogalicious  NESTA certified instructor Kathleen Wendorf.

Cobra/ Bhujangasana pose reflects a serpent

Bhujang = Snake (Cobra); Asana = Posture or Pose with it’s hood raised.

This pose opens your shoulders and neck and works your abdomen.

Lie on your stomach with your toes on the floor behind you and your forehead resting on the ground

Legs can be close together with heels touching if this is comfortable for you

Palms down under your shoulders elbows parallel and close to your body. You may bend your elbows.

Lift up your head, chest and abdomen with your navel left on the floor

Pulling yourself up with the support of your hands and strength of your lower back doing the work.