Stand near a wall. Lean out with arms straight, hands on the wall.
Gradually work your feet backward until you can feel the tendons stretching and straining in the back of your leg and ankle.
Keep your feet flat on the floor. Stretch the tendons slightly more by bending your arms alittle and leaning farther forward. Hold this stretching for 20 seconds. Then relax. (more…)
These are the obliques both internal and external, the transverse muscles, and the frontal muscles.
To start we have a group of eight stomach flattening exercises for you. As with any new physical activity, you should start this program slowly. I recommend that you begin with four reps of each exercise.
Work through all eight of the exercises this way, remembering to strain the muscles involved at their maximum during the exercise for greatest benefit. (more…)
Now, you have a good start on your exercise program. You’re faithfully working those selected exercises three to five times a week. You’re starting to feel the muscles pull in and tighten.
Great!
We move ahead to the Second Step in the program, burning off some of that ugly fat. As we talked about before, the abdominal muscle exercises are not designed to burn off excess fat. They are to tone and strengthen the stomach muscles so you can have that hard, flat belly when the excess fat is gone. (more…)
It’s simple, inexpensive, can be done anytime, anywhere, and it can be done alone or with somebody. No waiting for a tee time, no trying to get a tennis court, no looking for a hoop to use for your round ball practice, and no trouble with not getting the team together to practice. Walking is not a team sport. Hooray!
How’s your heart? Over the past 30 years, heart attacks have tapered off a little. This is due to many factors, including fewer smokers and more exercise. (more…)
The whole concept of the abdominal work is to enhance core stability for the protection of the spine and pelvis, creating a trim waist and flat stomach that we all want. We have seen the importance of maintaining a stable pelvis (foundation) for the rest of the spine. Always remember to initiate and execute all movement from your center. (more…)
Folding the body into the pose of the child, the arms are relaxed by the sides of the body. There is no tension in the neck and shoulders.
This pose is grounding as it rests the bodily systems. It relaxes, restores and cools the body, so is an excellent one to add intermittently throughout your practice to rejuvenate you for the next pose.
To come out of Child pose, draw the navel to the spine and slowly start to curl the body up to sitting, moving the spine back to neutral. Reload the weight of each vertebra on top of vertebra, restacking the ribcage, with the head and shoulders the last to come back up on top. (more…)
Start in Supported Virasana.
This is a variation of the Wrist Rotations. Extend the arms straight out in front in line with the shoulders. (more…)
Tadasana is the foundation for all the other standing poses, so let’s begin at the foundation of our body, the feet.
The feet are not fixed to the ground; they move with and support the body each and every day. They need to be flexible and mobile, yet strong and firm, creating an unwavering solid platform for the body. If the feet are stiff or collapsed, our entire body may suffer from imbalances and misalignments. (more…)
