Smart Weight Loss January 2018

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FORWARD FOLD
This yoga pose strengthens the muscles in the back of your knees and thighs:
Stand tall with your spine straight and strong, then bend forward at the hip and bend
your knees. Bring your hands to the ground on either side of your feet and straighten
your knees slowly. If you can, place your palms on the back of your calves and draw your
head towards your legs. Keep your back straight and keep your ankles, knees, and hips
in line; hold for 3-5 breaths. Bend your knees slightly to release and repeat twice more.
The elasticity of a tennis ball provides effective muscle relief to almost every muscle group. Learn
muscle stretching tricks using a tennis ball here.
2
BOUND ANGLE POSE
This pose is very similar to the butterfly
stretch and gives you a great knee stretch:
Start by sitting on your mat with the soles
of your feet touching in front of you, then
try to bring your feet towards your pelvis.
Hook your toes with your index fingers and
bend forward, keeping your sit bones firmly
on the ground. With every exhale, bend a bit
further. Hold for a few breaths and release.
3
BRIDGE POSE
This classic pose is great for back
pain, but it also works your inner thighs
and the muscles around your knees: Start
on your back with your feet on the ground
beneath your knees. Keep your feet at
hip’s width apart. Place your arms alongside
your body, palms down.
Then lift your hips, squeezing your glutes
and inner thighs as you do so. You back
should be in a straight line. If you like,
slide your shoulders under your body
and lock your fingers. Hold for 10-15
breaths; release and repeat.
January 2018 I
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