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4) Twists Twists move the spine in all directions, nourishing, lubricating, strengthening and releasing the spinal column and gen- tly compressing the organs and increas- ing blood flow. Twists are both energizing and calming for the nervous system, contracting and stretching the muscles of the entire torso.


EXAMPLE: SEATED TWIST Sit with legs straight out and toes pointing upward; hips can be elevated. Draw in the right leg placing the foot down; inhale, liſting tall and exhale to gently rotate to- ward the right leg moving through the belly, then the chest and then the head. Hold for 5-10 breaths. To finish, on the exhale bring the belly then chest and finally head back to centre.


5) Inversions Inversions shiſt the body upside down. The hands, arms, and shoulders func- tion like the feet and legs, and the hips create strength and synergy in the up- per body. Inversions assist in chang- ing blood flow to the brain and heart, which can be energizing and anti-aging. Contraindications to holding inversions include: high blood pressure, heart dis- ease and pregnancy.


EXAMPLE: LEGS UP THE WALL Start in the fetal position with buttocks just touching the wall. Then roll onto your back, and place your feet against the wall gently liſting and adjusting so the back feels comfortable and relaxed. A rolled up mat can be placed under the sacrum to further release the low back. With knees soſt or bent, hold for


5-10 breaths to 5-10 minutes. To finish, re- turn to the fetal position


for one minute before returning to a seated position.


ADD SOMETHING NEW TO YOUR MEMBER’S ROUTINE!


FORM.


FUNCTION. Fun.


.. ATTRACT NEW MEMBERS + INCREASE RETENTION AT YOUR GYM! ... See it in action


Lisa Greenbaum is the director, senior master trainer and presenter for YogaFit Canada. For information on a one-day training course, visit www.yogafitcanada.com.


1.877.454.2285 #248 | www.atlantisstrength.com


Feel The Strength July/August 2013 Fitness Business Canada 33


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NEW P-356 - VERTICAL PEC FLY


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