The Joy of Exercise

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…)

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. (more…)

Each of the following poses/exercises can initially be done a few times on their own to warm the body so that you become familiar with them. They can then be linked together in a flowing sequence or be mixed and matched to suit the type of workout you require. When you feel ready you can incorporate the advanced sequences. (more…)

Lunge

From Extended Uttanasana:

• Inhale to prepare, remaining up on the fingertips.
• Exhale, draw navel to spine, stepping the right foot back into the basic lunge, extending the back leg and squeezing the buttocks, push through that heel with the knee off the floor and the kneecap lifted. Tuck the chin, slightly extending through the crown of the head and draw the shoulders down away from the ears. Find your neutral spine in this position. Find a point of focus just in front of the body.
• Hold the lunge for 3 breaths, checking that the front knee is above that ankle with even pressure and weight distribution through the front foot; maintain the abdominal and pelvic floor contraction.

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Neutral Warrior II

From Tadasana, step the feet 4-5 ft (1.2-1.5 m) apart, feet pointing forwards, place the hands onto the hips and sense your neutral pelvis and spine. Place even pressure through the feet and sense the balance of the body between right and left sides. Pull up lightly on the kneecaps, making sure not to jam them back, and sense the front and back of the legs working. Squeeze the buttocks gently and draw the navel toward the spine, activating a soft Abdominal girdle of strength. (more…)

Saw Spinal Rotation Twist

Begin by sitting up tall, legs opened wide, feet 3-4 ft (1-1.2 m) apart. Try to keep the kneecaps pointing directly up towards the ceiling. If you find you are tight in the inner thigh, do not have the legs so wide.

Flex your feet and push through your heels, anchoring the back of the legs into the floor for stability.

1. Inhale, raise both arms up to the sides in line with the shoulders.
2. Exhale, draw the shoulders down away from the ears.

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It’s time for action, a gentle 10-minute warm-up to prepare both body and mind for the aerobic and muscular exercises in the main circuit.

Time invested in this part of your workout will pay good dividends.

• You want to work your way around your body, mobilizing each joint so that they move smoothly and safely. Try to act normally in the water. Move in a controlled and graceful manner, without cutting corners or becoming instantly uncoordinated.

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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…)