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  Seal

  Mary Myers

  Begin in a seated position. Place the soles of feet together, knees wide open. Grab the outside of ankles, moving them away from the inside of the thighs. Hold legs off mat and balance. Inhale and extend through the spine. Clap feet together by opening thighs (knees move away from each other) in hip sockets 3 times. Tilt tailbone under and roll back onto shoulders (not neck). Hold this position on shoulders and clap ... Read More

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  Shell

  Mary Myers

  Begin in table top. Shift hips towards heels and draw head to mat. Extend arms overhead.

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  Side-lying Front and Back Kicks

  Mary Myers

  Begin lying on your side with the torso and head lined up along the back edge of the mat. Flex the hips slightly so the feet line up with the front edge of the mat. Support the head on the hand with the arm on the mat and the other hand in front of the chest. Keep the shoulders and the hips stacked on top of each other and the spine straight. The bottom ... Read More

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  Side-lying Knee Lift

  Mary Myers

  Begin lying on your side with the torso and head lined up along the back edge of the mat. Flex the hips slightly so the feet line up with the front edge of the mat. Support the head on the hand with the arm on the mat and the other hand in front of the chest. Keep the shoulders and the hips stacked on top of each other and the spine straight. Bend the ... Read More

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  Side-lying Leg Circles

  Mary Myers

  Begin lying on your side. Line your back side along the back edge of the mat. Your underneath hand supports that side of your head, and your uppermost hand is planted firmly on the mat in front of your chest. Bring your straight legs forward to an angle of at least 30 degrees and no more than 45 degrees. Stack shoulder over shoulder, hip over hip, and ankle over ankle. Flex the lower ankle ... Read More

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  Side-lying Leg Lift (up and down)

  Mary Myers

  Begin lying on your side with the torso and head lined up along the back edge of the mat. Flex the hips slightly so the feet line up with the front edge of the mat. Support the head on the hand with the arm on the mat and the other hand in front of the chest. Keep the shoulders and the hips stacked on top of each other and the spine straight. The bottom ... Read More

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  Single Leg Circle (supine)

  Mary Myers

  Begin in a supine position with the arms at the sides of the body. Keep the back flat (imprinted) throughout the movement. Lift the right leg up toward the ceiling while maintaining a level hip (hip bones should be level with each other). Anchor the lower leg to the mat. Inhale and circle the leg in the air to the side, then down, (exhale) other side and up. Inhale first half of each leg ... Read More

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  Single Leg Stretch

  Mary Myers

  Begin in table top. Bend the right knee to the chest and place the right hand on the right ankle and the left hand on top of or inside the right knee. Lift the head and shoulders of the mat so that you are looking in to the abdomen. Lifting your left leg off the mat to your working level so that the back remains flat (imprinted) on the mat. Exhale and switch legs, ... Read More

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  Single Straight Leg Stretch

  Mary Myers

  Purposes:

  • Teaches working the powerhouse and maintaining alignment.
  • Stretches the hamstrings and works the long hip flexors.

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  Single Toe Taps

  Mary Myers

  Begin in table top. Place the arms by the sides of the body with the palms down on the mat. Engage the powerhouse and stabilize the pelvis. Ensure the thighs remain perpendicular to the floor and the shins parallel to the floor. Maintain the imprint position throughout the movement. Inhale to prepare. Exhale and move the right leg at the hip, to lower the leg so that the toes gently touch the mat. Inhale ... Read More

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  Spine Stretch Forward

  Mary Myers

  Purposes:

  • Stretches the spine vertebra by vertebra, and stretches the hamstrings
  • Teaches how to sit tall on the sit bones (so you don't slump at your desk).

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  Superman

  Mary Myers

  Begin in prone position. Extend arms overhead. Inhale and lift arms and legs upwards. Exhale and lengthen torso. Inhale and return extremities to mat.

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  Swan

  Mary Myers

  Begin in prone position. Keep your arms close to your body as you bend your elbows to bring your hands under your shoulders. Shoulders should be away from the ears. Keep the legs together. Engage the mid-section and lift the navel up and away from the mat. Maintain this lift throughout the exercise.

  Inhale: lengthen your spine. Extend upward through the top of your head as your forearms and hands press into the mat ... Read More

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  Swan I Neck Roll

  Mary Myers

  Setup:

  • Lie on your stomach and lift your abs off the mat.
  • Place your hands under your shoulders and bring your elbows close into the sides of your body (like duck wings).
  • Shoulder blades down your back.
  • Slide your jaw forward so that your front teeth are gently touching.

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  Swimming

  Mary Myers

  Begin in prone position. Extend arms overhead and legs extended from body. Reach one leg and the opposite arm out and up toward the ceiling. Reach the legs out first, then up. Switch the arm and leg quickly without losing the balance on the center of the torso. Keep the rhythm even through all four limbs. Avoid rocking the hops from side to side.

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  Table Top

  Mary Myers

  Begin in a supine position with the legs bent at the knees, feet hip-distance apart and flat on the floor. Place the arms by the sides of the body with the palms down. The back, pelvis and spine should be in a neutral position. Pull the abdominals in and tighten the gluteals. Using the powerhouse, bend the legs at the knees so that the thighs are perpendicular and the shins are parallel to the ... Read More

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  Twist

  Mary Myers

  Begin in a seated position with the legs extended straight on the mat and spread more than hip-width apart, knees pointed to the ceiling and feet flexed. Inhale and sit tall on your sits bones with your back against an imaginary wall. Extend the arms out to the sides and parallel to the floor at shoulder height. Palms face the floor. Lift the chest and bring the shoulders back and down. Exhale and move ... Read More

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  Windshield Wiper

  Mary Myers

  Begin in table top with the arms extended to the sides of the body at shoulder level. Palms face down. Keep the shoulders relaxed. Inhale. Exhale and lower the legs to the right. Keep the legs closed. Inhale. Exhale and raise the legs to table top. Repeat on the other side.