A superior stretch for back, leg strength

Standing yoga postures help develop strength and flexibility in your back and leg muscles. Remember to elongate your spine in the various poses. That way, you will maintain the natural curves in your spine and avoid putting any undue pressure in the spaces between the vertebrae.

*

1 For this Standing Superman pose, stand 3 to 3 1/2 feet away from a sturdy wall. With your left leg on the floor, bend forward at the hips and place your right foot on the wall at hip level, toes pointing down. Hop the standing leg in or out so that it is below your hip. Place both hands on the floor under your shoulders and lengthen your spine to be parallel to the floor. Press your foot firmly against the wall with your knee straight.

2 On an inhale, raise both arms alongside your body. To elongate your spine, focus on reaching the crown of your head away from the wall. Focus on pulling your abdominal muscles firmly toward your spine to prevent your midsection from sagging in the center. Hold for several breaths. To come out of the pose, bring your hands to the floor and lower your leg from the wall. Repeat the pose with the other leg.

-- Karen Voight