1 Sitting Twist. Tip. Whole Body Vibration

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1 KwikPoses Guide

2 1 Sitting Twist Massages into the organs of digestion including the liver, the spleen and the pancreas. Squeezes the intervertebral discs, helping them to stay malleable and hydrated. Twist from the waist on an exhalation; turning neck with shoulders, open through the chest. Twist to the right first then the left.

3 2 Side Lunge Stimulates abdominal organs; increasing body strength and stamina. Stretches the legs and ankles, strengthens the arms, opens the chest, lungs and shoulders. Relax the shoulders, extend through the fingers. Stack the bent knee directly on top of the ankle; toes pointing in the same direction as the knee. Lengthen through the torso.

4 3 Advanced Twist This internal hip rotation opens the hips while you stretch and lengthens the spine. Great for increasing blood flow to the internal organs and strengthening digestive power. Twist from the waist turning neck in line with shoulders. Twist to the right first, then the left.

5 4 Bound Angle Pose Opens the hips, groin & inner thighs. Nourishing for the reproductive organs, prostate gland, bladder and kidneys. Place the hands around the feet, draw the shoulders back, lift the chest, rotate the pelvis forward and lengthen through the spine.

6 5 Deep Lunge Strengthens the quadriceps of both legs, working into psoas muscles & increases hamstring flexibility. Can be done holding the handles for balance. Keep the front knee on top or behind the ankle.

7 6 Deep Squat An advanced posture beneficial for strengthening and increasing blood flow to the knees, quads and lower extremities. Lengthen through the spine, shoulders back, chest forward and chin parallel to the floor.

8 7 Advanced Tricep Curl This dynamic posture strengthens the whole body, opens up the chest and works deep into the shoulders. Lengthen through the inner thighs & buttocks, take the head back if it feels comfortable with the neck otherwise tuck the chin under slightly, gazing straight ahead.

9 8 Advanced Push Up Strengthens the upper body and encourages a wider range of movement in the shoulder region. Keep you body straight and keep your core muscles tight for added intensity.

10 9 Deep Forward Bend An advanced posture, lengthens the hamstrings, gluteal muscles and lower back. Feet hip width apart, lengthen through the spine; tuck the chin under, relax the head & neck towards the floor. Bend the knees if you need to reduce strain on your lower back.

11 10 Standing Forward Bend An advanced posture, lengthens the hamstrings, gluteal muscles and releases the upper back and relieves tension. Feet hip width apart. Bend the knees if you need to reduce the strain on your hamstrings.

12 11 Sitting Forward Bend Activates the stomach meridians, and takes oxygenated blood to the pelvic region. Promotes flexibility in the hamstrings, gluteal muscles and lower back. Dorsi-flex the feet, tilt the pelvis forward, lengthen through the spine, take the chest towards the thighs. Can be done with knees bent.

13 12 Gentle Push Up Strengthens the upper body; the triceps, chest and pectoral muscles and helps create flexibility in the wrists. Keep the elbows tucked in towards the side of the body. Can be done with feet raised or on the floor.

14 13 Gluteal Stretch This pose is the cellulite buster - stimulating the thighs and buttocks. Promotes flexibility in the hamstrings, hips and groin. Knee support - draw the foot in towards the groin to reduce rotation of the knee joint. Use a blanket under the knee of the extended leg if you desire.

15 14 Sitting Gluteal Stretch Promotes flexibility in the inner abductors and draws oxygenated blood to the pelvic area. Massages into the buttocks and thighs, stimulating the fat cells; working the cellulite. Tuck the chin under, relax the neck and shoulders and allow the weight of the body to take you into the stretch.

16 15 Back Strengthener This pose is beneficial for lengthening and promoting blood flow into the hamstrings, gluteal and lower back muscles. Try to keep your legs straight and hands flat on the platform.

17 16 Sitting Lotus Calms the brain, stimulates the pelvis, spine, abdomen and bladder. Stretches into the ankles and knees & strengthens the torso. Draw the shoulders back, bring the chest forward, lengthening through the spine, palms together towards the heart center. Knee support - sit on folded blanket with legs crossed.

18 17 Neck Release A restorative pose, quiets the mind, relaxes the heart and is a cooling posture. Activates the lymphatic system and works the hamstrings. Hands at least shoulder width apart and feet hip width apart. Relax the neck and take the top of the head towards the floor.

19 18 One Legged Stance Great leg strengthener, promotes balance and focus and opens up the hips. Always place the foot either above or below the knee. Keep hips even and rotate knee out to the side.

20 19 Quadricep Stretch Beneficial for strengthening the standing leg. Promotes flexibility and blood flow to the feet, ankles and calves. Helps improve balance. Keep the knees even and draw up through the abdomen.

21 20 Squat Beneficial for strengthening and increasing blood flow to the feet, knees, quadriceps and lower extremities. Bend the knees, keeping them in line with 2nd and 3rd toes.

22 21 Triceps Curl Strengthening for the triceps, biceps, pectoral and deltoid muscles opening up the front of the body. Feet hip width apart and slightly pigeon-toed. Keep the chin parallel to the floor, gazing straight ahead. Can be done as an active posture, raising & lowering the hips.

23 22 Lower Back Extension This advanced energizing pose opens up the lower back and is strengthening for the arms and upper body. Bring the chest forward and shoulders back, draw up through the inner thighs and buttocks. Look straight ahead.

24 23 Wide Legged Stance Great as a warm up using the desired speed level; keep knees slightly bent. Place the feet parallel to the sides of the platform. Widen stance for greater oscillation and effect.

25 24 Abdominal Strengthener Improves balance, tones and strengthens the abdominal region and the lower back muscles. Start with the feet on the floor, slowly raise the legs; thighs either side of the central tube. Chest forward, shoulders back, keeping the lower back straight. Can be done holding the handles for extra support.

26 25 Hip Raise Strengthens the back and opens the chest and sternum, stimulating the thyroid and the parathyroid glands. Takes the pressure off your discs from standing and sitting all day and opens your spine. Keep the neck straight and shoulders relaxed, draw up through the inner thighs aned the buttocks.

27 26 Reverse Push Up This strong pose strengthens the core of the body, developing power & mobility in the wrists. It contracts the abdominal & oblique muscles and tones the arms. Promotes flexibility & blood flow into the toes & ankles. Spread the fingers wide apart, keep the hands directly underneath the shoulders, elbows straight, look towards the floor.

28 27 One-Legged Side Stance This advanced pose stretches the inner abductor and groin while strengthening the standing leg. Works into the inner thigh; the liver meridian. Tucking the tailbone under, lengthen through the spine as you take the leg out to the side.

29 28 Side Angle Lateral Extension An external hip rotation, strengthens the quadriceps, massages the thighs & buttocks. Opens the shoulders, working into the kidneys & activating the gallbladder meridian. Keep the bent knee directly over the ankle, the back foot parallel to front of the platform, the top shoulder back, lengthen through both sides of torso.

30 29 Shoulder Stretch This is a resting posture for the heart while activating the lymphatic system. Opens the shoulders and lengthens the hamstrings. Stand with feet hip width apart and slightly pigeon-toed, tilt the pelvis forward taking the chest towards the thighs. Can be done with knees bent.

31 30 Kneeling Shoulder Stretch External rotation of the shoulder for releasing tension and stretching underarms, sides & back of torso. Lengthen across the shoulder blades, tuck the chin under so the spine is straight up the neck to top of the head.

32 31 Sitting Squat Promotes strength and flexibility in the ankles and supports an increase in blood circulation to the feet. Place feet hip width apart, 2nd & 3rd toes facing in same direction as the knees. You can place a towel/blanket under the heels. Draw the chest forward, shoulders back, lengthen through the spine.

33 32 Calf Massage Great after a run or after standing for long periods. Soothes tired feet and legs and helps improve circulation to the lower extremities. Allow the upper body to relax and feel the grounding of this posture. Lengthen the back of the neck along the floor.

34 1 877 FIT KWIK ( ) Our vibration platforms have a range of operating speeds to cater to all types of needs including those of the elderly, those who are in rehabilitation through to the professional athlete. The way you decide to use your vibration exercise machine will depend on your personal preference. You can simply stand on the machine or you can perform a host of different activities or poses on the platform including yoga. It is up to you to decide. Have fun!

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