The Joy of Exercise

Variation

1. Inhale, come back to center, take hold of the ankle.

Exhale, lift the other arm up and lean over to the other side.

Repeat the sequence 5 times. 4. Repeat sequence on other side.

Through stretching the sides of the body, we open the upper ribcage and lung, increasing lung capacity, stamina and circulation. The back is flexed, mobilizing the discs and spine, and opening the joints at the side of the spine, allowing the spine to breathe.

Advanced One-Arm Balance

Sitting on the left side of your buttocks, place the left hand onto the floor, fingers pointing to the side.

Inhale to prepare.

Exhale, draw navel to spine; push weight through the palm and extend the right leg. Place the left leg under and behind the right and lift the hips off the floor towards the ceiling. Balance here, stabilizing your body by activating all three girdles.

Inhale, bring the top arm up and over; lift the hips away from the floor. Sense an opening through the right side of the body and chest.

Tuck your chin into the throat and look to the floor.

Hold as long as you can and maintain a smooth breath through the pose.

Inhale, release down and repeat on the other side.

This exercise is a total body toner.

It activates and strengthens all three girdles, deepening their connection with one another, enhancing core stability. The pose builds endurance and stamina and enhances co-ordination and synergy of the muscles, improving general balance, function and shape.

Cat (Marjariasana)

Begin on all fours, like a cat. Check your alignment. The wrists are placed in line with the shoulders and the knees in line with the hips; thighs are vertical. The palms are spread evenly onto the floor, with the middle fingers pointing forwards.

Find your neutral spine by extending through the crown of the head and tail bone. Direct the gaze between the hands; the neck is in line with the rest of the spine.

Maintain length in the neck, by activating the Thoracic girdle and sliding the shoulder blades down the mid-back.

Abdominal and Pelvic Lift

Without moving the spine:

Inhale to prepare.

Exhale, draw navel to spine with 5 small contractions, engage the pelvic floor, and sense the abdominals hollow back to the spine. Feel the connection between the Abdominal girdle and the Pelvic girdle.

Inhale and release the abdominals toward the floor.

Repeat 5 times.

Through toning and strengthening the abdominal and pelvic floor muscles we create more definition in the waist at the same time as building that all-important core stability.

Cat and Back Extension

Start in Cat pose. Be sure to check your alignment. Do not sag into your shoulders, but lift upwards out of the shoulders, pushing through the hands.

Inhale to prepare.

Exhale, draw navel to spine with 5 small contractions; engage the pelvic floor.

Inhale - take a small breath into the lungs while still maintaining abdominal and pelvic floor contraction.

Exhale, extend the right arm and left leg out from the center, reaching through the fingers and extending through the toes, squeezing the buttocks.

Hold for 2 breaths.

Inhale and release back to all fours. 7. Repeat 5 times on each side.

The buttock and arms are toned and the spine is elongated through this extension exercise. More importantly, you build strength in the three girdles as we initiate them to find our balance, improving stability at your core. As your focus and concentration are developed, stamina, equilibrium and harmony of the mind and body are also improved.

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Category: Bodybuilding, Workout, Yoga, gym

Tags: abdominal, abdominal and pelvic, back, balance, body, cat, check your alignment, draw navel, engage the pelvic, exhale, floor, inhale, inhale and release, inhale to prepare, lift, lift the hips, navel to spine, onto the floor, pelvic, pelvic floor, repeat, side, spine