The Joy of Exercise

Wrist Rotations

Start in Supported Virasana.

1. Exhale, extend through the fingers.
2. Inhale, release. Repeat 5 times.
3. Exhale, hold the extension and simply rotate the hands around the wrists 10 times, then reverse rotation opening the front and back of the wrist.
4. Inhale, keep breathing, relax and shake the hands out.

Wrist Stretch

This is a variation of the Wrist Rotations. Extend the arms straight out in front in line with the shoulders.

1. This time simply inhale, and exhale, flex the wrist by pulling the fingers towards you ‘pushing through the palm’ and hold for 3 breaths.
2. Inhale, release the hand forwards, fingers now pointing to the floor, opening the front of the wrist, and hold for 3 breaths.
3. Repeat other side.

The wrists are warmed and limbered in preparation for weight-bearing exercise. As we articulate the joints, the muscles and tendons that run from the elbows to the fingers are lubricated.

This exercise is excellent for RSI (repetitive strain injury) and great to do if you spend a lot of time at a computer.

Dog (Downward-Facing) Preparation

Starting in Cat position, check your correct alignment before you begin.

Inhale to prepare.

Exhale, draw the navel to spine and push through the palms, lifting the knees to one foot (30 cm) off the floor. Take the spine and neck with you.

It is essential to keep the spine and neck in one line and activate the three girdles of strength, keeping the shoulders away from the ears.

Inhale, release the knees to the floor.

Repeat 4 times.

The wrists and shoulders are strengthened in preparation for the following stronger poses.

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, simply rest back into the Child pose

Dog (Downward-Facing)

Start in Cat position

Inhale to prepare.

Exhale, draw navel to spine and push through the palms, coming right up onto the toes and lifting the pelvis as high as you can.

Inhale, push the heels towards the floor, coming into Downward-Facing Dog. If it feels more comfortable for you, step your feet back a couple of inches (about 5 cm). Repeat 2-10 times.

&Work with lifting the tailbone high, taking the weight out of the wrists.

Sense the lightness of the pose, the even pressure through the palms and the feet, and the neck soft and released. Breathe deeply as this pose uses a lot of energy.

1. Inhale, come back up onto the toes.
2. Exhale, release down into Child pose.
3. Advancing it
4. Inhale, come back up on to the toes.
5. Exhale, bend the knees to hover off the floor.
6. Inhale back up on to the toes.
7. Exhale, into Downward-Facing Dog.

Inhale, release with control the forehead back onto the hand towel. Repeat all x3 then inhale and release back into Child Pose.

This pose is an inversion; the head is lower than the heart, which brings fresh blood and oxygen to the brain, oxygenating and revitalizing the mind and body, enhancing concentration. It is excellent for rejuvenating the facial muscles and brings harmony and balance to your hormonal system. The weight of the head naturally creates traction on the neck, elongating the spine, and releasing any pressure on the discs and nerves.

Downward-facing dog strengthens the diaphragm and abdominal muscles, improving digestion, respiration and circulation.

Right-Angle

Stand by a wall and place palms onto the wall at a point halfway between the shoulders and hips. With fingers evenly spread and pointing upwards.

1. Inhale to prepare.
2. Exhale, step the body back away from the wall until your body forms a right angle with your legs, making sure the feet are in line with the hips and hip-distance apart.
3. Place even pressure through the palms, activating the arms and extending through your sit bones to the back wall, elongating through the spine. Roll the shoulders outwards, broadening the mid-back, armpits facing to the floor. At the same time open the chest. This time the head does not hang, the ears remain between the arms and you lengthen out through the tailbone, creating a flat table top with your back. Again the knees can be bent if the back arches too high (or walk the hands higher up the wall) or if it is too strong on the backs of the legs.
4. Hold for 5 breaths.
5. Releasing, walk back to the wall.

As an alternative to Downward- Facing Dog, this pose is ideal for stretching the whole back of the body, in particular the backs of the legs. The hands, wrists, shoulders and arms are also stretched.

Cobra (Bhujangasana)

Start by lying on your stomach, making sure you are comfortable. You can lie over your flat pillow if you feel strain in your lower back. Place folded hand towels under the forehead, maintaining length in the neck, again sensing your neutral spinal position.

Arms are at a 90-degree angle, elbows out in line with the shoulders, and wrists in line with elbows, then just move the elbows forward and the wrists closer to each other.

1. Inhale to prepare.
2. Exhale, draw the navel up off the floor, engaging the pelvic floor muscles by placing weight into the pubic bone. Sense the stability this creates around the pelvis and the lower back.
3. Inhale, release your abdominals back to the floor. Repeat 5 times to sense how the breathing system functions against gravity in this position.
4. Exhale. As you do this slide the shoulders down away from the ears, activating the mid-back stabilizers, raise the head up but keep the gaze to the floor, neck long and lenthened.

If comfortable in your lower back, you can advance it.

Inhale to prepare.

Exhale, navel to spine, and push up onto your palms, straightening the arms. Squeeze the buttocks, activating the Thoracic girdle of strength, extend through the toes, activating the legs. Experience the pose. Breathe into it.

Hold for three breaths.

Inhale, release back into Child pose

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