The Joy of Exercise

Shoulder Lifts

1. Lying in supine rest position, become aware of your neutral spine and center yourself. Tuck the chin into the throat to lengthen the back of the neck, then relax, holding no tension here.
2. Inhale, raise the arms up into the air in line with the shoulders, palms facing each other. Holding this position for a few breaths allow the weight of the arms to sink into the shoulder girdles and onto the floor. Sense the arms just floating and balancing; there is no effort for them to be there. Make sure your facial muscles are relaxed; your jaw is soft.

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These exercises focus on the upper body and arms, and define and strengthen the arm and chest muscles while at the same time strengthening the mid-back and spine. This in turn creates the foundation for that all- important Thoracic girdle of strength, which supports and protects the neck and aids in upper limb movement.

It is imperative throughout the exercises that you draw the navel to the spine and pull up on the pelvic floor muscles to activate the Abdominal and Pelvic girdles and their connection at the pelvic platform. (more…)

Child (Balasana)

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…)

Paschimottanasana

Sitting up out of the hips, extend the legs out in front of you and flex the feet. It is important to become aware of your pelvic alignment.

NOTE: Work with the visual of rotating and taking the pelvis forward, lengthening out of the hips. As you bend forward the pelvis will come with you.

NOTE:Lift your pubic bone up towards your face. Maintain this alignment as you bend forward.

“Place your strap around your feet, keeping your elbows bent. (more…)

Additional Rowing Movements

DUMBBELL

These can also be done one side at a time. Rest one bent leg on a flat bench, gripping the bench with one hand and a dumbbell in the other, and follow the above stretch-and-contraction sequence.

PULLEY MACHINE

The Low Pulley Row is a standard whole-back builder. Be sure to keep the knees slightly bent, and don’t lean back to move the weight; use the back muscles to exert the force. (more…)

Head to Knee Pose

This pose tones the abdominal organs, stretches the spine and hamstrings, and is calming for the nervous system.

• Sit on the floor with your legs straight out in front of you. Fold your right leg and place your foot against the inside of your left thigh.
• Inhale, and reach up toward the ceiling to lengthen your spine.
• Exhale, and fold forward over your outstretched leg. Avoid rounding your back, and concentrate on lengthening your spine and bringing your abdomen toward your thigh.

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Stretching is also an essential component of a purification program. Not only does stretching feel good, but it helps to cleanse your tissues and organs by relieving the energy blocks caused by physical and emotional stressors. Your body naturally wants to stretch, so take a few minutes first thing in the morning to wake up with a couple of stretches, or in the evening to release any tension that you may have accumulated throughout the day. Stretching exercises can also be integrated into your day to prevent tension from building up and as a way of helping you stay attuned to your body’s needs. (more…)

1) While you are washing your arms, stretch one arm across your chest, towards the other shoulder. Keep the elbow straight. Now place the other hand behind the elbow of the stretched arm and push the arm closer to your body.

Repeat five times with each arm.

A wonder stretch for the muscles behind the shoulder and between the shoulder blades.

2) While you are washing under your arm, stretch the arm straight up towards the ceiling and then drop the hand behind your head to touch the opposite shoulder blade.

Repeat _five times with each arm. (more…)