60 TRY TODO Poses ATLEAST ‘TWICE A WEEK. TAKE 10 SLOW BREATHS. SWITCHING SIDES, workour ALIGN YOURSELF Slow down and reap the balancing benefits of these restorative yoga moves. BY ROZALYNN S. FRAZIER DAILY TASKS LIKE sitting ata desk for longhours andbendingovertopickup clutter takeatollonyour bodyandcan knockyour frame outof whack, That's where these easy-to-master moves come in, Krissy Jones pictured), cofounder of Sky Ting Yogain New YorkCityandaNike Master'Trainer,describesthem asalignment-based postures, designed to counter- act everyday wear and tear on your body. “When you do them regularly, you restore the body to its most optimal state and remove tension,” she says ‘Theresult:amore relaxed, balanced you Staton ‘dongate yourspne 7 TOE BREAKER Start on all fours with legs together and toes tucked Slowly lower your hips back and down untilyour butt Is esting on your heels. Interiace fingers and lip palms so they are facing outward: then reach arms straight overhead. Release your total body weight down onto your heats. Look forwara ‘andkeep chestopen, LUNGE WITH ARMPIT CLEARING. From Downward Dog, step your right foot forward between your hands; then ower your leftknee to mat. Make ure Your right knee is directly over the right heel, creating a 80-degree angle in the knee, Place your right armpitdirectly lon top of theright knee, bend your right elbow, and make a fist with your right hand. Using your right kneecap asa too) ‘massage your right armpit by making circles, clockwise and then counterclockwise, around the knee Keop legs strong and engaged vthout ekg ees. aa ° ‘SUPPORTED WIDE-LEG FORWARD FOLD Stand slightly behind a horizontally placed block at its low or medium height with fet on either side. Step Your feet out wie into a straddle stance with your heels on thesame planeand your feat parallel to each other. Take your hands to your hips and, on an inhale, look up toward the ceiling, As you exhale, fold forward from: hips with along spine, lowering hands to touch the ground. See the crown your head can come tothe block, raising the block lowering, or adding another block untiitis under your headPRAYER HANDS SHOULDER STRETCH Kneel with knees together, and placea block between your feet on the low or ‘medium horizontallevel. Sit on the block, keeping your feet hugged close tot. Bring your hands behind you tothe ‘midale of your back, and press your palms together, creating a prayer shape. Try to get your whole hands pressing equally into each other Wiorktokeep hips square to themat KING PIGEON POSE From Downward Dog, bringyour right knee toward your righthand withyour shin almost parallel to the topof mat: lower leg. Extend your leftieg behind you, kneecap and foot on floor. Press through your fingertips you lift your torso and place afolded blanket under right, hip. Bend your leftknae toraise lower lag. Place your lefthandin frontofyou, then reach your right ‘armback. Grab left ankle, and twist torsoto right. Keep foot fxed ‘SUPPORTED PRONE SAVASANA, Inthe center of the mat, place two blocks together horizontally at thelr ‘medium height Lie facedown on the mat with feet sightly apart and the blocks beneath the pubic bone ‘and hip creases. Extend arms ‘overhead, allowing slight bend in elbowsinto acactus shape: turn head to one side Place thebiock night behind yourshoulcer blades tohelp support the ‘backand openthechest RESTORATIVE FISH Sitdown with legs stretched out in front of you and hands by the hips. Slowly lower yourself ontoa horizontally placed blockat itslow ‘ormedium height: allow your head totouch the mat. Brngarms overhead, crossing your right elbow underneath your leftand winding your arms around each ‘ther so thatthe left palm holds onto the right wrist and the right palm presses into the mat behind your head: Letthe heels othe foot spilopen trom ‘eschather STAYING HEALTHY ee Interlace your fingers with pais facingoutward | Koop WATERFALL POSE Ue faceup with knees bent and fect laton the mat. Pressing firmly into feet lit your hips straight Lp then slide two stacked, horizontally placed blocks, both attheirlowest height, underneath Your sacrum, Keeping your headand shoulders on the floor along with arms at sides and Pals faceup. bring the right knee into the chest, folowediby the leftknee. Next extend both legs straight up; keep feet flexed. HEALTH 61