Page 12 - Inspire Health January/February 2016

exercise
MCIONNNDEBC&TOTDHEY
WITYH OASGHTAANGA
By: Tami Charbonnet & Melanie Fawer
Photos: Milestone Photography
A Model: Melanie Fawer
shtanga yoga is pure classical
Indian yoga made popular
by K. Pattabhi Jois in the
early 20th century. In Ashtanga, we
travel through flowing, strong postures
synchronized with the breath. Once yoga
postures become familiar, we naturally
feel a mind‑body connection from the
breath to the specific movement. With
practice, this connection allows us to sink
deeper into the movements, improving
not only overall flexibility, but also
stamina, strength and endurance.
This gentle but powerful series
of movements will help to increase
flexibility, prevent injury, build strong
core muscles, inspire mental focus and
even create positive energy.
Hold each posture for five deep
breaths. Inhale and exhale deeply. Do
not rush the movements.
12 INSPIRE HEALTH January § February 2016
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1. Samasthiti
(equal standing pose)
Stand with big toes and
1 heels together or feet hip
width apart. Sink into soles
of feet. Extend arms down
sides of body, bringing
shoulders gently back and
shoulder blades down.
Drop sit bones toward
heels. Gaze eyes to tip of
nose, with neck a natural
extension of the spine.
Free breathe.
2. Urdhva Hastasana
(raised hands pose or
upward salute) On inhale,
lift arms over head, bring
palms together and look
to thumbs.
3
4
4. Ardha Uttanasana (half intense
forward bending pose) On inhale, draw
chest up halfway to lengthen spine.
Straighten arms and look up.
3. Uttanasana (intense forward bending
pose) On exhale, hinge at hips and fold
down over legs. Relax neck and place hands
on floor or shins. Gaze to tip of nose.