Fit to Print Volume 25 Issue 4 December 2016 | Page 19

Mind Body Spirit

by Karen Britton

Focus!
It’s the Little Things that Count
I“Enjoy the little things in life, for one
day you'll look back and realize they
were big things.” - D.Brandt

Karen demonstrates Warrior One

P

racticing yoga postures is much
more than placing a foot here and
a hand there. To stretch, one needs
to stabilize. It's subtle engagements of
muscles that hold our bodies to the
degree intended, making a big difference
in the result, and over time strengthen
and realign our bodies. They become
flexible, our balance improves, and we
gain stronger more focused minds.
Remember, one does not have to be
flexible to start yoga. Yoga makes you
flexible.
Use about 20% effort when engaging
muscles to stabilize. This makes a big
difference as you hold the pose. Yoga is
concentration, mindfulness. To engage
subtly and to feel the difference, one
must be completely focused. Students
are instructed cues of alignment.
Listening closely and following
instructions leaves little room for the
mind to wander. The practice of listening
and focusing strengthens the mind,
rewires the brain, and improves
concentration. Positioning the body with
these adjustments can prevent injury,
and heal the body.

Here are two examples out of several.
They are best done with an
experienced teacher. Hold each side
five breaths.
WARRIOR ONE POSTURE: Starting with
hands on the hips, focusing on the
lower half of body. Be mindful not to
hold your breath. Inhale and exhale,
step left leg back, turn left foot to 45
degrees, flex right knee, till thigh is
parallel to the floor and right shin is
perpendicular to the floor. The bent
knee should not extend beyond the
ankle, should be in line with the heel.
Here's the cue for the left foot: press
on to the outer edge of the foot and
then the base of big toe. What you feel
is the sole engaging slightly. This
strengthens the ligament. A strong
ligament helps prevent flat feet. The
foot is stabilized, and you're not
leaning onto the outer edge and taking
the leg out of alignment. Using cues
for the rear foot results in a more
stable leg. A test you can perform
while pressing into the outer edge of
the left foot and the base of the big
toe is to release and repeat. While
doing this pay close attention to the
sole of the foot and notice the subtle
sensation. It's important to stay
focused in the moment to feel the
movement.
Next bring awareness to the lower
abdomen, about 2 to 3 inches below
the navel. Subtly draw the lower
abdominal muscle to spine protecting
the lower back. You may at this point
feel pelvis tilt ever so slightly. Begin to
engage left gluteal muscle, while
simultaneously drawing in the lower
abdomen. This starts to stretch the hip
flexor. Do not force or over stretch.
Check your breath to make sure you're
not holding it. Notice how you feel
after these cues. Inhale and step left
foot forward, repeat on the other side.
To perform and feel the changes, move
slowly in and out of postures. Slower is
better for body and mind and at the
same time can be challenging.
Benefits of Warrior: Increases the
flexibility of the hips. Strengthens and
tones the legs, ankles, ligaments in
feet, along with abdominal and gluteal
muscles. The chest is fully expanded
and helps deep breathing. It also
Holidays 2016 FIT to Print

Extended Side Angle Posture

relieves stiffness in shoulders and back
while reducing fat around the hips.
EXTENDED SIDE ANGLE POSTURE: Turn
right on your mat. Legs apart
approximately 3-3 ½ feet. Arms out to
sides in line with shoulders. Turn right
foot sideways 90 degrees to the right,
left foot turns slightly in towards right.
The left leg remains straight while
pressing into the outer edge of left foot
and base of big toe engaging the sole of
foot. Bend your right leg at the knee
unti l your thigh and calf form a right
angle and right thigh is parallel to the
floor. The knee must be over the foot at a
right angle to protect the knee.
Place your right forearm lightly on your
thigh, stretch your left arm over your left
ear, keep your head up and do not tilt
back. Engage left gluteal muscle
stabilizing the pelvis. If you can keep
your shoulders and hips stacked over
each other, the right hand may come to
floor or block outside the right foot
taking the posture deeper. Then press
your leg into your arm and your arm into
your leg to stabilize pelvis more. Inhale
and press into your feet to release.
Benefits of side angle: strengthens the
spine, tones the ankles as well as the
ligaments in your feet, knees, and thighs.
Corrects defects in your calves and
thighs, develops the chest, reduces fat
around the waist and hips and relieves
sciatic and arthritic pains. Also, increases
peristaltic activity and aids elimination.

Karen Britton is a certified Yoga Instructor and a regular
contributor to these pages.
She teaches Yoga classes and programs at Fitness Incentive.

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