The Joy of Exercise

These exercises tone the buttocks, building endurance and creating definition in the muscles, while strengthening and sculpting the legs. The lower back and pelvis will also be strengthened, and again the abdominals will be toned, creating core stability.

It is imperative throughout the exercises that you draw the navel to the spine and pull up on the pelvic floor muscles. This activates the Abdominal and Pelvic girdles and strengthens their connection at the pelvic platform, ensuring the spine and pelvis is protected during movement. I will refer to this activation of muscles simply as ‘navel to spine‘. Remember to keep the facial muscles relaxed and the jaw soft, ensuring there is no tension as you work.

Bridge (Setu Bandhasana)

Start in supine rest position. Then bring the feet a little closer towards the buttocks. The arms are extended beside the body with active hands and fingers. It is important to activate the Thoracic girdle, drawing the shoulders away from the ears; creating length and protection of the neck.

Commencing with the concept of the Pelvic Rock:

1. Inhale to prepare.
2. Exhale, draw navel to spine, sink the lower back and peel the pelvis up off the floor, creating a crease and fold across the abdomen.
3. Inhale, release back to a neutral pelvis. As you release it, massage the lower spine and broaden the back of the pelvis onto the floor.
4. Repeat 3 times.
5. Advancing the work, exhale, peel the pelvis and then just the base of the ribcage off the floor.
6. Inhale, release the spine and imprint each vertebra back into the floor, coming back to neutral. This will intensify the sensation, bringing your awareness to any segments of your spine that feel blocked or stuck together. Taking the focus of the mind there, use the breath and motion to uncoil your spine.
7. Take it a step further. Remove the hand towel. Exhale, draw the navel to the spine, peeling the pelvis, the base of the ribcage, then the mid-back up off the floor, resting on the shoulder blades, in the Bridge. Squeeze the buttocks and sense one line from breastbone to pubic bone; keep the hips lifted and even.
8. Watch that the knees do not roll in or splay out, maintaining even pressure on the feet.
9. Hold for 3 breaths and repeat 5-10 times.

As you mobilize and strengthen the spine, you rejuvenate the spinal discs, cord and nerves, which play such a vital role in our overall body maintenance and function. By moving each of the vertebrae, we bring balance and symmetry to our structural tower.

The buttocks, abdominals and back of the thighs also benefit from this pose.

One-Legged Bridge Balance (Advanced)

Commence in the Bridge.

1. Place the hands up under the lower back and pelvis. If comfortable, balance here for a moment and breathe.
2. Inhale to prepare.
3. Exhaling, engage navel to spine then raise the right leg high in line with the right hip. Point the toes towards the ceiling.
4. Hold and sense your balance.
5. Exhale, navel to spine, flex the foot and lower the leg in line with the left knee; working with control from your abdominals, squeeze your buttocks.

6. Inhale, point the foot.

1. Exhale, engage the abdominals and raise the leg back up. Repeat 5 times.
2. Inhale to release the foot to the floor; exhale, take the other leg up. Repeat as above 5 times. Then inhale, release foot to the floor.
3. Exhale, roll your spine down. Draw the knees into the chest to release the lower back.

This pose is a passive inversion and a strong back bend. It opens the front of the chest and spine, releasing anterior pressure on the spinal discs. It strengthens the whole of the back of the spine, giving the thighs and buttocks an overall tone.

It aids in venous return, reducing fluid retention in the ankles, and delivers a fresh supply of oxygen to the brain. The thyroid glands in the neck are stimulated, helping to regulate the hormonal system and bring balance and harmony to the body

Single Leg Crunch

From supine rest position draw both knees into the chest. Beginners or people with neck problems place a cushion under your head. Place the left hand onto the right knee, right hand onto the right ankle.

1. Inhale to prepare.
2. Exhale, navel to spine, extend the left leg up into the air, pointing the toes. You can either stay in this position or lower the leg towards the floor, coming to a position where you are comfortable — no lower than a 45-degree angle.
3. Inhale and prepare again.
4. Exhale, navel to spine, activate the Thoracic girdle, and draw the shoulders away from the ears. If comfortable with your neck, peel the head up off the floor, coming to a classic crunch position.
5. Inhale and swap legs, taking hold of the left knee and ankle.
6. Exhale, engage abdominals and extend right leg either straight up or to your comfortable position.
7. Repeat 10-20 times.
8. Release, draw both knees into the chest, and rock the body side to side, releasing the lower back.

All of the abdominal muscles including the deep, side and the top layer are toned with this exercise. It strengthens the calf muscles and front of the thighs and teaches co-ordination of the upper, lower, left and right sides of the body. This is a great exercise to shape the waist and flatten the tummy.

Side-Lying Breathing

Sitting with the legs to the side, line the heels up with the buttocks, and lay yourself down onto your side, extending the lower arm long. Place a folded hand towel in between your ear and lower arm, aligning the upper spine with the lower spine. Place the upper hand onto the top hip and stack the hips on top of each other, aligning the pelvis and lower spine, finding your neutral alignment. Use the visual of suspending the waist up off the floor. Place the hand under the side of the body, cupping the waist in the palm.

1. Inhale, breathe into the hand, allowing the abdominals to expand.
2. Exhale, draw navel to spine and sense the base of the ribcage and the waist lift away from the floor as the ribcage compresses with the abdominals.
3. Inhale, release the abdominals again. Repeat 5 times.

This exercise teaches you to initiate the breathing system in a side-lying position. It tones the waist and abdominals, creating a strong foundation for the exertion of movement in this position.

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Category: Exercise, Fitness, Gear, Muscle Develop, Relax, Yoga, gym, muscle

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