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    Syllabus Read

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    S.M.A.R.T Goal

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    Side-lying Leg Lift (up and down)

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    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 leg can be parallel or turned out with the bottom foot flexed and the toes tucked under. Maintain this position throughout the movement. Exhale and lift the top leg up toward the ceiling, creasing at the top of the femur without moving the top hip or shortening the waist. Reach the leg away from the hip as it goes up. Lift the leg, not the hip. Keep the shoulders and hips stacked. Inhale and lower the top leg back to near the bottom leg. Repeat. Switch sides.https://digitalcommons.imsa.edu/pilates_crit_inst/1030/thumbnail.jp

    Chair

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    Begin in Mountain pose with the feet together and parallel. Inhale and raise your hands overhead. Feel your ribcage expand. Press your palms together, although you may also keep your hands shoulder-width apart if you feel that is more comfortable for you. Draw your shoulders down, keeping your chest lifted. Continue to stretch your tailbone down. On the next exhalation, bend your hips and knees. Try to keep your hips aligned behind your heels and your knees back behind your toes. Stretch your tailbone down and feel the extension out of the low spine. You can look up at your thumbs as you draw them back. Take time to breathe deeply, opening the chest. Keep your shoulders moving away from the ears. Be sure the neck is comfortable so there is space in the back of the neck. If you are uncomfortable at all, continue to look straight ahead. Otherwise take the focus up toward your hands. Feel the inside of the knees pressing together and keep the knees aligned with the toes. Notice that your hips feel as if they are being pulled backward and down, while during each inhalation your chest feels like it is lifting higher toward the sky. Find yourself in the space where you are the most comfortably challenged, and continue to focus on your breath.https://digitalcommons.imsa.edu/yoga_crit_inst/1041/thumbnail.jp

    Dolphin

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    Start on your hands and knees. Keep your legs about hip-width apart. Your middle fingers should be parallel, pointing straight ahead. Exhale and bend your arm at the elbow so to press the forearm into the mat. Hands may remain extended from the elbow or close together. Inhale and curl your toes under, as if getting ready to stand on your toes. Exhale and lift your knees off of the mat. Strive for straight legs; however, it is okay to bend the knees a bit and to keep your heels raised. Lengthen the spine and elevate the tailbone away from the pelvis. Keep the forearms actively pressed into the floor. Firm your shoulder blades against your back and then widen them away from the spine and draw them towards the tailbone. Avoid letting your shoulders creep up by your ears – keep them down. Hold the position for a few breaths. Come down on the exhale.https://digitalcommons.imsa.edu/yoga_crit_inst/1014/thumbnail.jp

    Stress Workbook: Your Guide to Stress

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    Locust

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    Lie prone (on your belly) with your arms along the sides of your torso, palms up, forehead resting on the floor. Turn your big toes toward each other to inwardly rotate your thighs, and firm your buttocks so your coccyx presses toward your pubis. Exhale and lift your head, upper torso, arms, and legs away from the floor. You’ll be resting on your lower ribs, belly, and front pelvis. Firm your buttocks and reach strongly through your legs, first through the heels to lengthen the back legs, then through the bases of the big toes. Keep the big toes turned toward each other. Raise your arms parallel to the floor and stretch back actively through your fingertips. Imagine there’s a weight pressing down on the backs of the upper arms, and push up toward the ceiling against this resistance. Press your scapulas firmly into your back. Gaze forward or slightly upward, being careful not to jut your chin forward and crunch the back of your neck. Keep the base of the skull lifted and the back of the neck long.https://digitalcommons.imsa.edu/yoga_crit_inst/1020/thumbnail.jp

    Shell

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    Begin in table top. Shift hips towards heels and draw head to mat. Extend arms overhead.https://digitalcommons.imsa.edu/pilates_crit_inst/1026/thumbnail.jp
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