The Joy of Exercise

Each of the following poses/exercises can initially be done a few times on their own to warm the body so that you become familiar with them. They can then be linked together in a flowing sequence or be mixed and matched to suit the type of workout you require. When you feel ready you can incorporate the advanced sequences.

Arm Raises (Urdhva Hastasana)

Standing in Tadasana:

1. Inhale to prepare, then turn the palms out, raising both arms up, taking them out to the sides and above the head; palms now facing each other, drop shoulders away from the ears, creating length in the neck.
2. Exhale, navel to spine, turn palms outward and float the arms back to your sides, perfectly co-ordinating movement and breath.
3. Repeat 5 times, warming the arms and shoulders and preparing them for the sequence.

Half Plank

From Tadasana:

1. Inhale to prepare, then take both arms up (then continuing from arm raises).
2. Exhale, navel to spine, bend forward from the hips (if you have any back problems soften the knees) forming a right angle with your body, still maintaining a neutral spine. Sweep the arms out to the sides in line with your shoulders as you bend. Extend through the tailbone and crown of the head.
3. Inhale, drawing abdominals in strongly, lift the body back to standing, floating the arms back up towards the ceiling, tracing an arc through space as you move.
4. Exhale, navel to spine, turn palms outward and float the arms back to your sides, into Tadasana.
5. Repeat 2 times.

Uttanasana

From Tadasana we take it a step further:

1. Inhale, raise the arms up.
2. Exhale, draw the navel to spine and bend forwards slowly, moving with control through the Half Plank. Do not be in a rush: move with awareness as you fold the body forwards. Allow the body to hang over the legs to a level that you are comfortable with and can control. Relax the arms by the sides of the body. If you need to, bend the knees, keeping them soft.
3. Hold for 2 breaths.

Extended Uttanasana

From Uttanasana:

1. Inhale, straighten the knees (do not jam them back), elongating and ironing out the spinal curve, and creating a more horizontal extension through the spine. Come up onto the fingertips, drawing the shoulders away from the ears, creating length in the neck. Direct your gaze slightly forwards, making sure not to shorten or compress the back of the neck.
2. Hold for 2 breaths.

Dog (Downward-Facing)

From Extended Uttanasana:

1. Exhale, draw navel to spine, place palms flat onto the floor, and step back into Downward-Facing Dog, with eye focus between the feet.
2. Hold for 5 breaths.
3. Inhale, with the abdominals strong, step the right foot forward followed by the left, coming into Extended Uttanasana. (If you need to, bend the knees here.)
4. Exhale, navel to spine, take forehead to knees into full Uttanasana.

Spinal Wave

From Uttanasana we release back to standing.

1. Inhale to prepare, with abdominals strong and knees soft. Roll the body back up, loading the correct weight of each vertebra on top of vertebra restacking the spine. Leading with the elbows the arms float back up following the movement of the body, finishing with them above the head, palms facing each other.
2. Exhale, turn palms outwards and float the arms back to the sides of the body, coming into Tadasana.
3. Notice your breath — has it changed as a result of this sequence? If you are comfortable, close your eyes for a moment, taking your awareness inside; regain your composure.
4. Repeat this sequence 5 times as it is or simply use this sequence as a warm- up for the advanced rounds.

This sequence teaches co-ordination of movement with the breath. It strengthens the muscles at the same time as lengthening them, creating a streamlined and balanced body. It incorporates passive inversion with flowing extended postures, moving the joints of the body through their full range and harmonizing the systems of the body.

Concentration and focus are enhanced, as this sequence soothes the nervous system and quietens the busy mind. All three girdles of the body are active and we learn to engage them as the body moves dynamically through the postures. This sequence builds cardiovascular fitness, enhances circulation and increases lung capacity

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Category: Fitness, Workout, Yoga, gym, muscle

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