Friday, April 8, 2016
Thursday, March 31, 2016
1. Start standing at the top of your mat with your hands on your hips.
2. Step your left foot back, coming into a lunge with your right knee stacked directly over your right ankle
3. Bring your hands to the ground and drop your left knee down
4. Reach back with your left hand to grab your left foot. To modify, you may use a strap. For support, you can place a towel/blanket under your left knee.
5. To go deeper, reach both hands to your left foot and come upright.
Keep a steady gaze forward, breathe deeply and hold for 5-10 breaths.
- Stretches your quadriceps
- Releases tension in your hips
- Strengthens your knees
Friday, February 26, 2016
Sunday, January 31, 2016
How to do it:
1. Start in plank. Bring your shoulders stacked right over your wrists and push back through your heels.
2. Reach the crown of your head forward and keep one straight line with your body.
3. On an inhale, raise your right leg keeping your hips squared.
4. As you exhale, shift forward and lower down halfway to a four-limbed staff pose (chaturanga)
Hug your elbows close to your side body, stay connected to your core and breathe deeply. You may lower down all the way onto your belly or push back up to plank. Repeat with your left leg.
- Strengthens arms, shoulders and legs
- Develops core stability
- Teaches proper alignment and prepares you for inversions and arm balances
Thursday, December 31, 2015
|parivrtta sukhasana variation|
1. Sit comfortably at your desk with both feet on the ground.
2. Lengthen the spine and reach up through the crown of the head.
3. Take a deep breath in to sit up tall, then as you exhale bring your left hand to the outside of your right knee and twist to the right.
4. Bring your right hand to the arm rest to twist from your belly and look over your right shoulder. If you want to go deeper, bring your hand to the top of the chair.
Stay for 5-10 steady breaths then release and switch sides.
- Increases the flexibility of the spine and back
- Relieves stiffness of the neck
- Helps with digestion
Monday, November 30, 2015
|setu bandha sarvangasana|
How to do it:
1. Start lying down on your back. Bend your knees, bringing your feet hip width apart.
2. Walk your feet back, until you can touch the back on your heels.
3. Press into the soles of the feet and start to lift the hips. Place the block on the lowest level under your sacrum, right at the base of the spine (you may bring the block higher for a deeper backbend)
4. Keep your feet parallel
5. Soften into your low back, relax the arms and breathe.
Stay for one to five minutes, then slowly lift the hips and remove the block. Lower the hips down slowly, pause then hug your knees into your chest, rocking from side to side to massage the low back
- Opens the chest and spine
- Stretches the front thighs
- Helps relieve back pain
Sunday, October 25, 2015
DID YOU KNOW?
1 in 8 women will be diagnosed with breast cancer in their lifetime!
WHAT YOU CAN DO?
Stay informed, stay healthy, and regularly perform breast self exams. Click here for a useful guide from the National Breast Cancer Foundation.
Mountain pose makes you feel strong and powerful. It improves your posture, strengthens your thighs, knees and ankles and helps firm your core.
How to do it:
1. Stand tall with your feet hip-width apart. Root down through your heels, spread your toes and balance on all four corners of your feet.
2. Lengthen the spine and reach up through the crown of your head.
3. Keep a neutral pelvis and find a comfortable position for your hands (either on your hips, by your side or palms together in front of your heart)
4. Breathe deeply in and out through your nose. You may close your eyes and focus inwards.
Maintaining a balanced diet and active lifestyle can decrease your risks.
Spread the word so we can save more lives.
image source: Bankers Healthcare Group