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The Balanced LIFE 3


PIKE (HANDSTAND PREP)


The Pike is advanced and is intended to challenge an al- ready strong body. To build up to the full pike go slowly and only lift pelvis as you are able to maintain control. • Place hands palm down on the floor. Walk out keeping the hands just wider than shoulder distance apart until the ball is on the shins or ankles. Fingertips are parallel to the body


• From plank position insure the buttocks and inner thighs are connected, head aligned on spine and not dropped, shoul- der blades are down and in place. Inhale to prepare.


• Exhale to lift the pelvis as high as possible using the abdominals. Do not let the legs bend.


• Inhale and lower to plank position • Repeat 3-6 times.


BENEFITS • To strengthen the arms and abdominals, back, thighs and hip flexors, lengthens hamstrings and improves the bodies balance.


CONTRAINDICATIONS • Entire body needs to be injury free as this exercise will chal- lenge everything.


4


Warrior 2 with bound arms (Virabhadrasana ll) • Stand in mountain pose. Exhale and step sideways so your feet are 3.5-4 feet apart.


• Raise your arms parallel to the floor and reach them out to the sides, shoulder blades wide, palms facing downward


• Turn your left foot in slightly to the right and right foot out to the right 90 degrees. Align your right heel with your left heel.


• Firm your thighs and turn your right thigh outward so that the center of your right knee cap in line with the center of your right ankle.


• Exhale and bend your right knee so your shin is perpendicular to the floor. Bring your right thigh parallel to the floor. Keep the sides of your torso equally long and your shoulders aligned directly over your pelvis.


• Turn your head to the right and look out over your fingers. • Hold for 30 seconds to 1 minute. Inhale and return to mountain pose. Reverse your feet and repeat on the other side.


BENEFITS • Strengthens legs and ankles, stretches legs ankles, groin, chest and shoulders


• Stimulates digestion • Increases stamina, relieves backache, relieves carpal tullel syn- drome, relieves sciatica


Any yogis and yoginis wanting to try running are welcome to contact avid runner, pilates instructor and ORC Group Fitness Director, Gloria Atkinson on 905.822.5240 ext. 276.


14 CLUBLIFE FALL 2012


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