As you build your Fit for Winter & 2006 program, add this weeks exercises to the week 1 series. Before you begin these exercises review the guidelines below.
Guidelines for an effective yoga practice and the Fit for Winter & 2006 program are as follows:
1. Modify, modify, modify the pose. You should never feel pain while stretching. Slight discomfort in the muscle is acceptable.
2. Breathe deeply, inhaling and exhaling through the nose. Focus on the expansion and contraction of the diaphragm.
3. Align the body carefully. Pay close attention to maintaining the proper physical alignment.
Lets get started!
Place the legs around the ball and use your inner thighs (adductors) to stabilize the ball. Inhale deeply and on the exhalation press the navel towards the spine, spine towards the floor and internally rotate the pelvis. Repeat ten times.
Maintaining the stabilization of the lower abdominals in the pelvic tilt position begin to roll the ball to the right. Keep the shoulders placed on the floor and focus on the rotation in the spine. As you exhale focus on the left obliques as the muscles that initiate the movement of the ball back to the starting position. Switch sides and repeat ten times on each side. Note: Move slowly and breathe deeply.
Sitting on the ball roll back so the head is supported, arms are in a relaxed position with the arms placed perpendicular to the body. Use the strength of the gluts to lift the hips parallel to the floor. Relax and focus on the stretch in the chest.
Place the ball under the right hip and use the legs to support the lower body. Tip: Stabilize your lower body by placing the leg against the wall. Stretch the upper arm away from the body, focusing on the stretch from the shoulders through the ribcage and down to the hip. Hold for five breaths and repeat three times. Switch sides.
From the intercostals stretch position, place the hands behind the back. Inhale deeply and on the exhale bring the left shoulder towards the left hip. Repeat twenty times, hold in the crunch position and pulse ten more times. Switch sides.