Sit on
a mat with knees bent and feet flat on the mat.
To perform sit ups, lie down on an exercise
mat with knees bent, about a shoulder width apart and with feet flat on the floor.
One Leg Bridge — Lie on
mat with knees bent, lift one leg straight up towards ceiling and using the other leg lift hips up to a bridge position and then come back down.
Sit on
a mat with your knees bent and your feet flat on the floor.
Lying on
mat with knees bent and fairly wide and feet on the ground, bring hands close together in front of you and crunch up pushing hands through space between legs, pulse in this crunch position 3 times and release, bring hands and arms to ground beside body and lift your legs straight up towards ceiling and lift butt up off the ground, reaching legs up further.
Lay on
mat with knees bent and feet on ground with arms beside you.
Recline on
your mat with your knees bent and feet on the floor.
Sit on
a mat with your knees bent and feet together.
To do hip thrusts, lay on your back on
a mat with your knees bent, feet parallel, and palms down on the mat.
Not exact matches
Grab a
mat and lie on your back
with your hips and
knees at right angles.
Lying on your back
with knees bent and feet
mat - distance apart, windshield wipe your
knees from left to right.
Begin
with your back on the
mat,
knees bent at 90 degrees.
• Begin
with hands on medicine ball, in half plank position
with knees on the
mat • Slowly raise body up to full plank position, weight evenly distributed between hands and feet • Ensure core is engaged and back is flat to avoid unwanted pressure on the lower back
Starting Position: Lie flat on your back on the floor /
mat in a bent -
knee position
with feet placed firmly on the floor and your hands behind your head.
How to: Get on your hands and
knees on an exercise
mat,
with wrists in line
with shoulders and
knees in line
with hips (a).
Kneel down (
with a towel or
mat under your
knees if desired), place your hands directly under your shoulders,
knees extended out to a modified plank position.
Let the right foot become heavy and gently flip your dog over, landing
with the ball of the foot right behind the left
knee on the
mat.
How to: Using a
mat underneath you, start on your hands ands
knees,
with your arms straight and your wrists directly under your shoulders (a).
Elbow plank
knee to elbow: Start in a forearm plank
with elbows tracking directly below your shoulders on the
mat and hips in line
with your back.
Start lying on your back
with your
knees bent and your feet flat on the
mat.
How to do it: Sit
with knees bent, feet flat on
mat (A).
From downward facing dog, step your right foot to the outside of your right hand, lining the edge of the foot up
with the edge of the
mat and drop your left
knee.
Lie on your back
with knees bent, hands pressed into the
mat and feet hip - width apart.
Also,
mats come thicker for those of us
with sensitive
knees, and longer for the tall folks.
To make the pose easier, do it
with your
knees on the
mat.
Lie on your back
with knees bent and feet flat on a
mat, hip - distance apart.
Lie on the floor or a
mat,
with knees bent and hands behind head.
Lie flat on your back on the floor /
mat in a bent -
knee position
with feet placed firmly on the floor and your hands behind your head.
Standing at the end of your
mat, or on ground,
with feet hip width apart, roll backwards so that your
knees are overhead and then forward again, place your hands on the ground in front of you and then jump legs back into plank position, do a push up, jump legs back in and jump up.
lie down on your back
with your lower back pressed into the
mat and bend your
knees.
Tip your
knee to the right, until it touches the floor — your shinbone should be almost parallel
with the front of your
mat.
How to: Get on your hands and
knees on an exercise
mat, wrists under shoulders and
knees in line
with hips (a).
Tip: plan ahead
with a good
mat for your
knees.
On an exercise
mat lie on your back
with hips and
knees both at 90 degree angles.
Lie on
mat with hands behind head, rotate to the left as you bring in the left
knee, while bringing in the right elbow towards it, then switch sides rotating to the right and bringing in the right
knee and the left elbow to meet it, as the left leg straightens out, continue alternating sides
From standing step one foot back into a high lunge position
with your front
knee bent and left leg straightened behind you
with your hips facing the front of you
mat.
ab bicycles - Start by lying on your back on a
mat with both your hips and your
knees at 90ï «° angles and your head and shoulders slightly lifted off the ground
with your fingers touching the sides of your head (not pulling on the back of your head).
Release tension and bring your
knees closer to the
mat with every exhale.
Crunches — Start on an exercise
mat on your back
with your
knees bent and arms across your chest.
If you are working on a hard floor, you might consider padding your
knees with a
mat or blanket.
Have her stand at your
knees, bend forward, and place her hands on your top thighs, which can be padded
with a folded sticky
mat.
Rest your
knees on the ground (preferably
with a towel or
mat beneath them), legs together,
with your feet suspended in the air (a).
Sitting on
mat with legs extended and
knees slightly bent and holding dumbbell close to one hip, raise legs up off ground and hold them a few inches off ground throughout movements.
Peacock Pose (Mayurasana): Kneel on a yoga
mat with slightly wider
knees.
Standing poses
with external rotation can not safely be practiced
with the pelvis «squared» to the long side of the
mat, or else SI joints (and
knees!)
Beginning from modified high plank
with shoulders over elbows over wrists and
knees on the
mat, exhale and lower down until the elbows are at 90 degree angle.
Begin class
with the students in a supine position, on their
mats,
knees bent and soles of the feet on the floor, legs extended, or legs over a bolster, depending on the comfort level of the students.
kneeling hip flexor stretch: Lunge forward
with knee on ground (preferred on
mat).
How to: To begin, start in downward facing dog, bend one
knee and place it on your
mat a little wider than your hip,
with your shin parallel to the front of the
mat.
Put your ball on the
mat and come down to your hands and
knees with the ball in front of you.