| My fitness programs are unique in many ways. Over twenty years of training has taught me the most effective method of developing strength and flexibility is with our "hybrid" program. We incorporate varying styles of flexibility and strength conditioning - dynamic, static, active elongation and explosive. Today we utilize dynamic conditioning, characterized as coordination of breathing and movement during the exertion phase of the exercise and static stretching, characterized as holding the stretch for over one minute, for the counter pose. Pay close attention to the alignment of your body, moving slowly, breathing deeply in and out of your nose except when otherwise instructed. Benefits of building core strength and stability: - Facilitates better posture - Enables your ability to access energy from the core - Stabilization of the core supports proper posture - Generates more power, specifically while walking. - Facilitates awareness of core strength and stability Quick fitness tip: The mind is a powerful aspect of physical conditioning and it is proven that when one mentally focuses on the engaged or activating specific muscles the results are remarkable. Focus the mind on the specific part of the body and the function of the exercise with net a greater result. This is a core component of all our yoga based exercises - the mind and body connection. Let's Get Started! | |
 | Table Top Pose With Power Breathing And Abdominal Pulls: Place the hands directly under the shoulders and the knees directly under the hips. Relax the cervical spine by maintaining a neutral head position. Inhale deeply and on the exhalation pull the navel towards the spine. This action is done with a rapid and forceful movement. The exhalation is through the nose and sounds as if you are directing someone to be quiet. Note: the sound is a forceful "ssshh". Do not allow the spine to move which forces the engagement of the abdominals. Repeat as many times as possible, ultimately working up to three sets of 20 repetitions. |
 | Core Abdominal Presses With Yoga Block Over Head: Par Level: Begin on your back with bent knees and feet on the floor, placing your yoga block between your hands. Lower the arms to a 45 degree angle to the floor. Press your lower abdominals towards your spine and your spine towards the floor. Imagine you are pressing a penny into the floor under your low back. Focus your attention to the TVAs, envisioning the lower abdominals pressing towards the pelvis. It is critical that your lumbar spine and ribcage maintain connection to the floor. Hold for one minute relax and repeat three times. |
 | Birdie Level: For more advanced students slowly lift the left leg off the floor. It is critical that your lumbar spine and ribcage maintain connection to the floor. Switch sides and repeat ten times. Raise and lower the legs as slowly as possible for one to two minutes. |
 | Supported Bridge Pose: Practice this pose every day every time you practice your core program. The supported bridge pose is the counter pose for core exercises. Place a yoga block under the tail bone as represented in the photo. Focus on the extension of the front of the body. You should not feel any discomfort in the lumbar spine. Allow the body to rest on the yoga block for three to five minutes. Breathe deeply in and out through the nose. |
