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Arkansas 4-H
United States
เข้าร่วมเมื่อ 8 เม.ย. 2020
Arkansas 4-H is the premier youth development program conducted by the University of Arkansas System Division of Agriculture Cooperative Extension Service.
TREE POSE
Instructions:
1. Stand in Mountain Pose.
2. With palms together at the chest, tuck one foot inside the opposite leg. Place your foot above or below, but not directly on, your knee.
3. Stretch your arms out like branches.
4. Bring your hands together above your head.
5. Repeat on the other side.
Tips & Modifications:
• Finding a focal point on the wall or floor in front of you will help you with balance.
• If balance is an issue, place your heel on your ankle with the toes of the raised leg resting on the floor, or stand against a wall.
Stretches:
• Chest
• Shoulders
• Hips
• Groin
Strengthens:
• Ankles
• Calves
• Quads
• Upper & Lower Back
1. Stand in Mountain Pose.
2. With palms together at the chest, tuck one foot inside the opposite leg. Place your foot above or below, but not directly on, your knee.
3. Stretch your arms out like branches.
4. Bring your hands together above your head.
5. Repeat on the other side.
Tips & Modifications:
• Finding a focal point on the wall or floor in front of you will help you with balance.
• If balance is an issue, place your heel on your ankle with the toes of the raised leg resting on the floor, or stand against a wall.
Stretches:
• Chest
• Shoulders
• Hips
• Groin
Strengthens:
• Ankles
• Calves
• Quads
• Upper & Lower Back
มุมมอง: 19
วีดีโอ
BACK TO BACK CHAIR POSE
มุมมอง 23วันที่ผ่านมา
PARTNER POSE Instructions: 1. Sit on the floor back-to-back with your partner. Bend your knees so your feet are at on the floor and hook your elbows around your partner’s. 2. Press your feet into the floor, lean back into each other for support, and stand until your thighs are parallel to the floor and your knees are directly over your ankles. 3. To come out of the pose, you can either continue...
DEEP LUNGE POSE
มุมมอง 26วันที่ผ่านมา
Instructions: 1. Standing in Mountain Pose take a big step forward with one foot into a high lunge position. 2. Bring your hands to your thighs. 3. Bend your front leg until your thigh is parallel to the floor, making sure that the knee does not bend past the ankle. 4. Repeat on the other side. Tips & Modifications: •Try to keep your torso upright. •The toes of both feet should point forward, b...
CAT POSE
มุมมอง 17วันที่ผ่านมา
Instructions: 1. Come onto the floor into Tabletop. 2. Arch your back up toward the ceiling. Tuck your tailbone under and bring your pelvis forward. 3. Tuck your chin into your chest. Stretches: • Neck • Upper & Lower • Back Tips & Modifications: • This pose is a complement to Cow. • This pose can also be done standing, sitting, in Easy, Hero, or Staff pose, or sitting in a chair by pulling you...
LYING TWIST POSE
มุมมอง 41วันที่ผ่านมา
Instructions: 1. Lie on your back with your knees bent and feet at on the floor. 2. Stretch your arms out to the side to form a “T.” Ideally palms should face upward. 3. Lower your legs to the right, with the left leg stacked on top of the right. 4. Turn your head to the left. 5. Repeat on the other side. Tips & Modifications: • Try to keep both shoulders on the floor and your arms in a straigh...
4 H CHAIR POSE
มุมมอง 18วันที่ผ่านมา
Instructions: 1. Stand tall in Mountain Pose and raise your arms overhead so that your biceps are by your ears and your palms face inward. 2. Lift one foot and place your ankle above the opposite knee. 3. Push your hips and bottom back and bend your knee like you are going to sit in a chair. Your weight should be in your heel. Try to keep your chest lifted. 4. Repeat on the other side. i s o i ...
PIGEON POSE
มุมมอง 30วันที่ผ่านมา
Instructions: 1. Come onto the floor and get into Table Top. 2. Bring your right knee to your chest. Angle your leg so your foot rests on the floor beneath your left hip and your knee rests on the floor on the inside of your right hand. 3. Stretch your left leg back behind you and slowly lower your hips to the ground. 4. Lower your forearms to the floor and look straight ahead. 5. To get out of...
SEATED FORWARD FOLD POSE
มุมมอง 78วันที่ผ่านมา
Instructions: 1. Sit on the floor in Staff Pose. 2. Hinge forward at the waist and reach your hands toward your feet. 3. Try to touch your forehead to your legs. Tips & Modifications: • Keep the knees straight but not locked. • It is okay if you are not able to reach your toes. Stretches: • Upper & Lower Back • Hamstrings
BACK TO BACK TWIST POSE
มุมมอง 19วันที่ผ่านมา
Instructions: 1. Sit back-to-back in Easy Pose. 2. At the same time as your partner, twist your torso to your right, place your left hand on your right knee and your right hand on your partner’s left knee. 3. Turn your head to look out over your right shoulder. 4. Repeat on the other side. Tips & Modifications: • Sit upright with your back straight and shoulders relaxed. Strengthens: • Upper & ...
GORILLA POSE
มุมมอง 24วันที่ผ่านมา
Instructions: 1. From Frog Pose stand up a little and rest your elbows on your thighs. Your knees should still be bent. 2. Leaving your torso where it is, straighten your legs and raise your tailbone. 3. Swing your arms and torso to the right and shift your weight to your right foot. 4. Then swing to the left and shift your weight to your left foot. 5. Continue shifting your weight and swinging...
DOLPHIN POSE
มุมมอง 110วันที่ผ่านมา
Instructions: 1. From Dolphin Plank press your forearms into the floor, press your hips up and back. At first, keep your knees slightly bent and the heels lifted away from the floor. 2. Then stretch your legs straight and push heels down toward the floor. Straighten knees, but be sure not to lock them. Keep your head between your upper arms and in line with your spine. Tips & Modifications: • P...
BRIDGE POSE
มุมมอง 14วันที่ผ่านมา
Instructions: 1. Start by lying on your back with your knees bent. 2. Place your feet hip-width apart and press them into the floor. 3. Bring your elbows close to your sides and place the palms of your hands on the floor. 4. Raise your hips until your body is in a straight line from your knees to your shoulders, pressing down into your arms. 5. To lower, move your hands to your sides and slowly...
TRIANGLE POSE
มุมมอง 21วันที่ผ่านมา
Instructions: 1. From Mountain Pose take a big step back with your left foot into Warrior II. 2. Bend sideways at the waist, reaching your right hand toward your right ankle. 3. Raise your left hand toward the ceiling so that your arms form a straight line, both palms should be facing forward. 4. Repeat on the other side. Tips o i c tions • Keep your legs straight, but do not lock your knees. •...
STANDING FORWARD BEND POSE
มุมมอง 29วันที่ผ่านมา
Instructions: 1. From Mountain Pose bend forward from the hips; keep your legs as straight as possible without locking your knees. 2. Reach your hands down to the floor, and if you can, place your palms on the floor. Try to bring your forehead to your shins. 3. Slowly straighten back up to standing. Tips & Modifications: • Distribute your weight evenly through both feet. • If your hamstrings ar...
HALF DANCERS POSE
มุมมอง 24วันที่ผ่านมา
Instructions: 1. Stand tall in Mountain Pose. 2. Bend your knee to bring your right food toward your bottom. Reach behind you with your right hand and hold the top of your right foot. 3. Raise your left arm so that your bicep is by your ear. 4. Repeat on the other side. Tips & Modifications: • Keep your hips square and your knees together. • If you’re unstable on one leg, practice with your han...
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