The Joy of Exercise

Lunge

From Extended Uttanasana:

• Inhale to prepare, remaining up on the fingertips.
• Exhale, draw navel to spine, stepping the right foot back into the basic lunge, extending the back leg and squeezing the buttocks, push through that heel with the knee off the floor and the kneecap lifted. Tuck the chin, slightly extending through the crown of the head and draw the shoulders down away from the ears. Find your neutral spine in this position. Find a point of focus just in front of the body.
• Hold the lunge for 3 breaths, checking that the front knee is above that ankle with even pressure and weight distribution through the front foot; maintain the abdominal and pelvic floor contraction.
• Exhale, push back into Downward- Facing Dog.
• Inhale and step back into
• Extended Uttanasana.
• Exhale, navel to spine, take forehead to knees into full Uttanasana.
• Inhale, release all the way back up into Tadasana.
• Repeat the lunge with the left leg.

The lunge strengthens the thighs, calves and ankles, creating great definition in the legs. The buttocks, arms and shoulders are toned while the connection and the co-ordination of the three girdles is promoted.

Warrior I (Virabhadrasana I)

From the Lunge position:

1. Inhale; using that Abdominal girdle for lift, come up into a standing lunge, front knee above ankle and back leg remaining active.
2. The arms come up in line with the ears; activate the Thoracic girdle to create length in the neck. Keep navel active and squeeze the buttocks.
3. Balance and hold for 5 breaths, finding a soft point of focus at eye level.
4. Inhale, release back down.
5. Exhale, push back into Downward- Facing Dog.
6. Inhale and step back into Extended Uttanasana).
7. Exhale, navel to spine, take forehead to knees into full Uttanasana.
8. Inhale, release all the way back up into Tadasana.
9. Repeat Warrior I with the left leg.

All of the lower body, ankles, calves, thighs and pelvis are strengthened in this standing pose, creating a strong foundation for the upper body. Warrior I builds stamina, teaches balance and increases focus and concentration of the mind, building strength of will and determination.

Plank

From the Lunge:

Inhale, place both palms onto the floor, middle fingers pointing forwards.

Exhale, navel to spine, step front leg back so that both feet are back and hip- width apart, creating one long plank with the body. Extend through the heels and find your neutral spine in this pose.

Activate the Thoracic girdle by drawing the shoulders away from the ears, maintaining length in the neck and gaze between the hands. Hold the pose for 3 breaths.

Inhale, take the pelvis high coming up onto the balls of the feet.

1. Exhale, navel to spine, push the heels towards the floor into Downward- Facing Dog. Hold for 5 breaths.
2. Inhale and step back into Extended Uttanasana.
3. Exhale, navel to spine, take forehead to knees into full Uttanasana.
4. Inhale, release all the way back up into Tadasana.

As an excellent full-body toner this pose builds endurance and strength in shoulders, wrists, arms and all muscles of the torso, helping to create that hourglass figure.

Caution: If you experience any pain through the wrists, you can roll a blanket or towel and place it under the heels of the palms to decrease the angle at the wrists. If this pose is still too strong, extend one leg back at a time.

Dog (Upward-Facing)

From the Plank position:

1. Inhale to prepare.
2. Exhale, navel to spine, lower the pelvis with control toward the floor, and roll the tops of the feet onto the floor.
3. Squeeze the buttocks, activate the Thoracic girdle of strength and roll the shoulders to open the chest. This helps to bring the curve into the upper back, rather than concentrating it into the lower spine. Extend through the toes, activating the legs.
4. Hold for three breaths, curl the toes under, inhale, push up onto your toes.
5. Exhale, navel to spine, push the heels towards the floor into Downward-Facing Dog. Hold for 5 breaths.
6. Inhale and step back into Extended Uttanasana.
7. Exhale, navel to spine, take forehead to knees into full Uttanasana.
8. Inhale, release all the way back up into Tadasana.

This pose stretches the front of the body, particuarly the abdominals, opening the chest and the anterior spine. It strengthens the buttocks, shoulders and arms.

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