Amy Norrish Yoga All About Yoga!

YOGA Hints and Cautions:

1) Allow 1 to 2 hours after a meal to exercise. Make sure you have drunk enough water that day.

2) Focus on your body as you move. Pay attention as you move slowly in and out of the poses, never bounce or jerk. Be gentle with yourself. Enjoy the process of developing flexibility.

3) Wear comfortable and loose clothing- exercising in bare feet is strongly encouraged.

4) If you arrive late you may have missed the warm-up so be extra cautious in the poses.

5) It is of great benefit to walk ten minutes before class or sit in the Jacuzzi or bath before/after class. This warms the muscles up.

6) Please notify me if you have any special concerns due injury or illness.

Urdhva Dhanurasana (Wheel Pose)

Benefits: It stimulates the heart allowing for the blood circulation to be healthy. It opens the spine, allowing for improvement of posture. It also stimulates several glands to produce hormones necessary for healthy function of the body.

To come into the posture: Begin by laying flat on your back with your knees bent and the feet flat on the floor toes pointing straight ahead. Place the hands by the ears with the fingers pointing the same direction as the feet. Lift your chest and place the crown of the head on the floor. Keep the arms and legs firm and steady as you lift both ribcages toward the sky. Keep your hands and feet in a parallel plane with each other.

To come out of the posture: Begin by bending the elbows and knees. Next, drop the crown of the head to the floor. Slowly release the torso and back down to the floor. Once you are on the floor relax there and take a couple of deep breaths.