If you are looking to start your day on the right foot, then plant both feet firmly on the ground and try this exercise.
Power Squats are a great way to power-start your day and get the circulation moving in your body. And if Chakras are your thing, then this is all about the taking care of your First Chakra —your feelings of being grounded, your self-identity, and your sense of well-being. There is no better way to start the day than with the confidence from a strong sense of self.
Tutorial
Plant both feet firmly on the ground, feet hip distance apart, and pointing straight forward.
Bring your arms straight out in front of you, parallel to the ground, palms open and facing downward. Inhale deeply as you raise your arms up over the top of your head, allowing your chest and lungs to expand.
As you exhale, slowly bring your hips down into a squat, as far as is comfortable, allowing your arms to return to parallel with the ground out in front of you.
On the inhale, rise up, pressing through your heals, reaching your arms back up over your head, and keeping the head lifted.
Start with 11-16 squats/day and work your way up to 26, then 54, then if your are Hercules or Xena the Warrior Princess, go for 108!
Pointers
To increase the breath challenge, on each inhale, simply raise your arms up over the top of your head pointing straight toward the sky. Lower them down to parallel as you go into the squat.
BEGINNERS/KNEE ISSUES: Don't be discouraged if you can only come down part of the way - pay close attention to your knees and lower back - you'll build your ability the more you do these. Even just going 1/3 of the way can really be a great workout.
Keep these in mind when you come down into each squat:
Feet must stay flat on the ground throughout exercise, pushing up from heals as you rise; If heals cannot stay flat on ground, grab a pillow or blanket and put it under your heals so you can press with your heels on the inhale up.
Head stays lifted, especially when down in the squat;
Spine works to stay as vertical to the ground as possible; and
Try to keep the Knees from going beyond your toes.
The Achieve Your Dreams Visualization AUDIO CD with Online Photo/Video Tutorial is a great, portable edition to your practice.
It contains over 45 minutes of guided yoga and music to help you GO DEEPER and ENGAGE the LAWS of ATTRACTION so you can get the most of your mind's desire. Included:
Relaxation Techniques
Breath Work
Simple Postures
BONUS: We've included over 20 minutes of original relaxation music.
Spirit Trainers, LLC. 1500 SW 11th Ave., #1007 Portland, OR 97201 503-715-3131 I understand that yoga involves stretching and other physical activity that may not be appropriate for all individuals. Before doing these exercises or participating in any exercise program, I will have consulted my physician. I realize that the statements made in on this website and the techniques given are not offered in substitution for medical advice or treatment.
