The Centenarian

1. Sun Salutation
   
   Begin in a standing position and exhale as you sweep the arms up and overhead.  Exhale and engage the abs as you tip from the hips and lower into a Forward Bend, with hands on the floor or feet–bend the knees if you need to. Inhale and come up until the back is flat and exhale into forward bend.  Inhale and come back up, sweeping the arms overhead until palms touch. Repeat the series 4 to 8 times.
2. Standing Cat Stretch
   
   Lower into a squat with the hands on the thighs, back arched.  Pull the abs in and round the back up towards the ceiling.  Lower and repeat 15 times.
3. Pelvic Tilt on the Ball
   
   Lie at an incline position on the ball with the hips down, head supported by the head and feeling a stretch in the abs.  Without rolling on the ball, squeeze the hips up then lower and repeat for 15 reps.
4. Bridge
   
   Lie face up with knees bent and hands at your sides.  Slowly, uncurl your spine off the mat, one vertebrae at a time until you’re in a bridge position, body in a straight line from knees to head.  Arch up as high as you can, squeezing the back, then lower back down by slowly uncurling the spine onto the mat.  Repeat for 5 reps.
5. Knees to Chest
   
   Pull the knees into the chest with the hands behind the knees.  Try to keep the tailbone on the floor to stretch the lower back.  Hold the stretch for 15-30 seconds.
6. Spine Twist
   
   While lying face up on the mat, bend the right leg and place the right foot on the left knee.  Slowly twist to the left while taking the right hand straight out on the floor, the left hand gently pressing on the right knee.  Relax into the stretch and feel it in your lower back and hips.  Hold for 15-30 seconds and repeat on the other side.
7. Cobra with Leg Lift
   
   In a prone position, place the hands next to the chest and squeeze the lower back to push the chest off the floor.  Keep the shoulder blades pulled down.  Lift the right leg off the floor and hold for two seconds, lower and repeat on the other leg for 15 reps on each side.
8. Child’s Pose
   
   From the previous exercise, push back onto the knees then sit back on the heels as you stretch the arms straight out in front of you, forehead resting on the floor.  Breathe and relax the muscles of the back.  Hold for 15-30 seconds.
9. Lower back stretch
   
   Sitting on the floor with your right leg forward and straight, cross the left leg over ensuring both feet are in contact with the floor. Use the left arm for support. Slowly rotate your upper body to the left and look over your left shoulder. Place your right elbow on the outside of your left leg and push gently to the right. Reverse position and look the other way. Repeat twice on each side.

Filed under: Body on February 4th, 2010