Collected works and current thoughts
Poses to add, along with notes.
Straight Leg Runner’s Lunge 3 mins x (r/l) Soleus Muscle
- Forearms on wall
- Back leg, heal down, angled, front leg on ball of foot, or even turned in, no pressure on front
- Weight in rear heal
- Feet hip width / Warrior 1
- Targets Gastrocnemius (upper calf), Plantaris (thin long muscle) - because knee straight
Knee to Wall Lunge 3 minx x (r/s)
- Do not allow knee to fall in.
- Back leg at 90 degrees
- Front leg, kneed over toes
- Weight in front heal
- Feet hip width / Warrior 1
- Targets Soleus - because knee bent
Banded Warrior Lunge Soleus muscle
- Band around front ankle, under back foot, held on shoulder
- Front foot pointing forward, knee over toe, do not allow knee to fall in, out is OK
- Back leg at 90 degrees
- Feet hip width / Warrior 1
- Targets Soleus - because knee bent
| Pose | Time | Area Targeted / You might feel a stretch in |
|---|---|---|
| Wide Dog | 5 mins | Shoulders, Trapezius, Abductors, Lower Back, Hips, Inner Thighs, Hamstrings |
| Hangman | 5 mins | Shoulders, Trapezius, Upper Chest, Armpits, Upper Back, Lats |
| Pretzel Arms | 5 mins x (r/l) | Shoulders, Chest, Upper Back, Arms, Triceps |
| Straight Leg Runner’s Lunge | 3 mins x (r/l) | Gastrocnemius, Plantaris |
| Knee to Wall Lunge | 3 mins x (r/l) | Soleus |
| Banded Warrior Lunge | 3 mins x (r/l) | Soleus |
| Pins and Needles | 5 mins | Calves/Ankles, Shins, Toes, Shoulders, Wrists |
| Rag Doll | 5 mins | Spine, Hamstrings, Lower Back, Calves, Ankles, Neck, Shoulders |
| Pigeon | 5 mins x (r/l) | Hip Flexors, Gluteus Maximus, Piriformis, Adductor Magnus, Hamstrings |
| Flamenco A | 5 mins x (r/l) | Hamstrings, Inner Thighs, Glutes, Hips, Calves, Lower Back |
| Twister | 5 mins x (r/l) | Hamstrings, Obliques, Side Body, Lower Back, Spine |
| Forward Fold | 5 mins | Hamstrings, Calves, Glutes, Lower Back, Spine, Neck, Shoulders |
