This page contains a Flash digital edition of a book.
MIND & BODY


1


BOAT (Paripurna Navasana) • Sit on the floor in staff pose. Lean back slightly, bend- ing your knees, and support yourself with your hands behind your hips. Your fingers should be pointing forward and your back should be straight.


• Exhale, pull you abdominals in and lift your feet off the floor (knees can be bent to be an easier load for you back) as you lean back from your shoulders. Find your balance point between your sit bones and your tailbone.


• AVOID rounding your back causing you to sink into your lower back.


• Slowly straighten your legs in front of you so they form a 45- degree angle with your torso. Point your toes. Lift your arms to your sides, parallel to the floor.


• Continue to pull your abdominals in toward your spine as they work to keep your balance. Stretch your arms forward through your fingertips and elongate the back of your neck.


• Hold for 10-30 seconds.


BENEFITS • Strengthens abdominals, hip flexors, spine and thighs • Stretches hamstrings • Stimulates digestion and helps to strengthen the thyroid gland


CONTRAINDICATIONS • Neck injury • Low back pain


2


CRISS CROSS/DIAGONAL SITUP/OBLIQUES You will really feel this one, targeting the oblique which are used to stabilize and assist the rotation of the torso while running. • Lie on your back with your arms behind your head, elbows wide to the side. Ball is between the ankles, extend your legs to the ceiling at a 90 degree angle to the floor.


• Inhale to prepare, Exhale to curl your upper body off the floor. Keep chin off chest so your fist will fit between your chin and chest.


• Squeeze the ball with your ankles and rotate your right leg forward and left leg back, at same time keep arms wide and rotate your left underarm towards your right leg.


• Return shoulders to square off to the ceiling and legs to start position and repeat left leg front, right underarm towards the left leg.


BENEFITS • Strengthen abdominals, inner thighs, shoulders • Stretches inner, outer thighs, hamstrings, chest and massages inner organs


CONTRAINDICATIONS • Neck injury • Back injury • Hamstring injury


FALL 2012 CLUBLIFE 13


Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36  |  Page 37  |  Page 38  |  Page 39  |  Page 40