Our Special Garden, Nutrition, Fitness & Natural Health

Sun Salutation - a complete workout in a balanced form of meditation, strength and proper posture...

Please send an email to julie@ourspecialgarden.bizland.com to receive a copy of the sun salutation

Mountain Pose - stand proud and strong

Stand with your feet firmly embracing the ground, toes touching and heels apart. Picture your feet inside a shoe box with the outside edges of your feet touching the inside edges of the shoe box. Contract your thighs, lift your kneecaps, contract your glutes and your abdomen, pulling your bellybutton in and up. Relax your shoulders and keep your hands at your sides. Tip your chin down just a bit, elongating the back of your neck and allowing your crown to reach skyward. On an in breath sweep your arms out, up and over head. Exhale and bring your arms back down. Breath in and up, out and down for a sequence of 3 breaths. After the third breath move into your standing back bend.

Standing Back Bend

After the last in breath from the Mountain Pose sequence, breathe again in and up this time squeezing your glutes harder and leaning back. Take care not to strain your back. Exhale and lean forward at the hip joint into the Swan Dive forward.

Swan Dive Forward

As you exhale out of the Standing Back Bend, pivot forward from your hips, sweep your arms out to your sides, shoulder height, as your back reaches horizontal with the floor tip your tailbone up. Reach your hands to the floor on the outside of your feet.

Forward Bend

Plank - UP

Plank - DOWN

Cobra

Lay on your stomach, big toes touching and heels relaxed out. Place your palms under your shoulders & slide your chin away from your body. Inhale & push through your palms allowing your head to rest back between your shoulder blades *Don't let head your fall back if you have neck problems. *Don't let your chest collapse into your shoulders. Always allow your chin to lead, exhale!(3-5 breaths)