Some Health Tips-Yoga & Pilates

 
1. Sit / Easy Position - Sukahasana
This is a starting position that helps focus awareness on breathing and the body, strengthen the lower back and
open the groin and hips.
- Sit cross-legged with hands on knees.
- Focus on your on your breath.
- Keep your spine straight and push the sit bones down to the floor.
- Allow the knees to gently lower.
- If the knees rise above your hips, sit on a cushion as it will help support your back and hips.
- Take 5 - 10 slow, deep breaths.
- On the next inhale, raise your arms over your head.
- Exhale and bring your arms down slowly.
- Repeat 5-7 times.

2. Dog and Cat
This will increases your spine's flexibility. These are two poses, one following the other.
- Begin on your hands and knees.
- Keep your hands just in front of your shoulders, your legs about hip width apart.
- As you inhale, tilt the tailbone and pelvis up, and let the spine curve down, dropping the stomach low, and
lift your head up.
- Stretch gently.
- As you exhale, move into cat by reversing the spinal bend, tilting the pelvis down, drawing the spine up
and pulling the chest and stomach in.
- Repeat several times, flowing smoothly from dog into cat, and cat back into dog.



3. Head to Knee - Janu Shirshasana
This exercise stretches and opens your back and hamstrings, thus improving flexibility.
- Sit on floor with legs extended in front of you.
- Bend one leg, bringing the heel of the foot as close to the groin as possible.
- You may want to place a pillow under the bent knee for comfort.
- Make sure your buttocks are firmly grounded on the floor and that your spine is straight.
- Turn your body slightly so you face out over the extended leg.
- Inhale and raise your arms over head.
- Exhale and begin to move forward slowly. Try to keep the back as straight as possible.
- Instead of bending at the hips, focus on lifting the tailbone and rolling forward on your buttocks.
- Inhale and lengthen the spine.
- Exhale and roll forward, however slightly.
- To get a bit more forward movement, engage your quadriceps (high muscles) as you move forward. This
releases the hamstrings, giving you a bit more flexibility.
- When you've moved as far forward as you can, lower the arms and grasp your foot, or leg.
- Hold the position for a moment and breathe.
- On the next exhale gently pull yourself forward.
- Go slowly and remember to keep the back straight.
- When done, straighten up and do the other side.



4. The Cobra - Bhujangasana
This exercise stretches the spine, strengthens the back and arms, opens the chest and heart.
Step 1
- Lay down on your stomach. Keep your legs together, arms at your side, close to your body, with your
hands by your chest.
- Inhaling, slowly raise your head and chest as high as it will go.
- Keep your buttock muscles tight to protect your lower back.
- Keep your head up and chest and heart out.
- Breathe several times and then come down.
- Repeat as necessary.
Step 2
- Follow the steps above.
- When you've gone as high as you can, gently raise yourself on your arms, stretching the spine even
more.
- Go as far as you are comfortable.
- Your pelvis should always remain on the floor.
- Breathe several times and come down.