March 7, 2017

Yoga Workout

There is a deep connection between mind and body, brain and muscle, and this connection actually stimulates brain cells to grow and connect. Yoga develops physical strength and endurance, enhances functional flexibility, improves balance, and requires attention to detail, breath and concentration.

Workout Instructions:

· Yoga is an ancient and complex practice. We will begin with some poses from Sun Salutation.

· Begin seated with your legs crossed and your hands resting on your knees. Spend a few moments to center your mind. Simply focus on your breathing, taking notice of your body and how it feels, to prepare mentally and physically for the poses to follow. The Sun Salutation is often used as a warm up for more rigorous yoga practices, so take your time and let your body guide you.

· Remember to breathe in and out through your nose. Fill your belly as you inhale, than exhale all air out.

· Focus on correct alignment. Go only as far as you can while continuing to breathe freely. Try not to hold your breath.

· Start with one circuit or flow of each pose and progress to 5 to 10 repetitions.

Sun Salutaion

1. Mountain pose

Stand with your feet together and your weight distributed evenly on both feet. “Lift” your knee caps to keep your legs engaged. Keep your spine neutral, collarbones wide, chest open, lower ribs softening in. Roll your shoulders down and back and place your arms by your sides, palms facing in. Keep your head, chin and eyes level as you press the top of your skull toward the ceiling.

Tips:

· Imagine you are standing at attention on the edge of the cliff. Find the balance between tension and freedom, feeling strong and powerful.

· Feel your body being “pulled” in both directions- to the floor and up to the ceiling – to create space in your spine.

2. Standing Forward Bend

From Mountain Pose, inhale and extend your arms overhead, then exhale and sweep your arms as you hinge your torso down from your hips. Place your hands on the floor near your feet. Lift your buttocks up and off your thighs. Bring your chest close to your legs and relax your head and neck.

Tips:

· Rather than completely release and relax forward, draw your navel in toward your spine and actively move your chest to your thighs.

· Send the crown of your head toward your feet and lift your tailbone to the ceiling.

· Soften your knees (slightly bend) if you feel strain in the back of your knees, back, or neck.

Beginner level: Place your hands on your shins or bend your knees.

Advanced level: As you reach overhead with your arms, extend your spine upward and lift your chest toward the ceiling.

3. Active back extension

From Standing Forward Bend, lift slightly to come to your fingertips, extend your spine, and look forward without crunching your neck. Release down to Standing Forward Bend.

Tips:

· Pull your shoulder blades together to open your chest, but keep your neck long.

· Create length: imagine tilting your tailbone to the ceiling at the same time you are drawing your navel toward your spine.

· Soften your knees (slightly bend) if you feel strain in the back of your knees, back, or neck.

Beginner level: Place your hands on your shins or bend your knees.

Advanced level: Keep your palms flat on the floor.

4. Plank to Chaturanga

From Standing Forward Bend, step back with one leg and then the other, keeping your hands under your shoulders. Straighten your legs and keep your torso long so your body forms a straight line from head to heels. Maintain a neutral spine and draw your navel in. Move your shoulders away from your ears as you press into the floor. Keeping your elbows tight by your sides, slowly lower yourself to the floor, stopping as your arms com parallel top the floor.

Tips:

· Keep your legs active by reaching your heels behind you and by keeping your legs muscularly engaged and straight.

· Spread your fingers and press your hands into the floor.

· Don’t allow your back to arch or your hips to dip when you lower yourself to the floor.

Beginner level: Place your knees on the floor.

Advanced level: Lift one leg as you lower yourself toward the floor. You may also jump both feet to Plank instead of stepping back into Plank.

5. Upward –facing dog

From Chaturanga, lead with your sternum, then raise head and chest, straighten your arms, and lift your waist, hips, and thighs off the floor as you press into the tops of your feet. Bring your pelvis forward and keep your abdominals engaged. Stretch the front of your body without collapsing into your lower back and shoulders.

Tips:

· Roll your shoulders down and back and open your chest as you widen your collarbone.

· Keep your fingers spread on the floor, with your palms open and your middle fingers pointing forward.

· Lengthen your tailbone toward your feet and press your toenails down to the floor.

Beginner level: Keep your thighs on the floor or bend your elbows slightly.

Advanced level: Look up and back, but be sure to support your neck on top of your shoulders. Don’t let your neck release or drop.

6. Downward–facing dog

From Upward-facing dog, straighten your legs and arms and lift your hips and tailbone toward the ceiling. Your torso and head will hang between your arms. Reach your heels to the floor as you press your hands into the floor. Move your shoulders down away from our ears.