Yoga

Standing Poses

Standing Mountain Pose (8): While standing up straight, make sure you feel even pressure on all four sides of your feet with your arches lifted. Keep your knees soft. Feel that your calves and thighs are engaged, abdominals are strong and shoulders are relaxed. Pretend you have weights in your fingers pulling your arms down. Feel that your neck is strong and your head is gently floating. Bring your hands to prayer pose to stretch out your hands. Hold this pose for five to 10 breaths.

Palm Tree Pose (9): From mountain pose, inhale and bring your right arm straight up. As you exhale lean to the left. Make sure to keep your right foot pressed into the floor so you feel a nice stretch down the right side of the body. Hold for four breaths. Repeat on the other side.

"Sewing Yoga" targets the aches and pains associated with sewing.

Sun Breaths (10): From mountain pose, inhale and bring your arms up with palms touching. Exhale and bend over, just like diving into a pool. If you can't touch the floor bring your hands to your shins or a comfortable spot. Inhale and pull your shoulders back; look up. Exhale and curl over again. Then inhale and stand. Repeat five times.

Warrior II (11): From mountain pose, take a large step back with your right foot. Align the toe and heel of your front foot with the arch of your back foot. Inhale and bring your arms up to shoulder level, and then exhale and bend your front knee. Keep the little toe side of your back foot pressed firmly into the floor. Extend your arms fully in either direction.Turn your head to look over the third finger of your front hand. Hold for four breaths. Repeat on the other side.

When yoga is practiced, movement and breath are united to create a relaxed body and a clear mind.

From the January 2007 issue of Sew News magazine.