Margaret Pitkin Yoga Mythic Flow: Kali Ma, See The Full Length Video Here: *******myyoga.tv/vPu1
Margaret Pitkin leads this live class from Wanderlust Vermont. Kali is the goddess of radical affirmation, all embracing, and fierce in her complete openness. She is adhya; the original, organic, authentic, primal, nurturing darkness from which all life arises. In this class we will turn our attention downward to our legs and hips and inward to the cave of the Heart. Asana sequence includes standing poses, hip openers, and forward folds to ground, nourish and open.
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The Swiss ball brings an element of instability to basic exercises like the straight leg bridge. This stimulates and conditions your deep core muscles improving spinal stability. In addition to these small but important joint stabilizer muscles the Straight Leg Bridge also targets larger prime movers in your back, glutes and hamstrings.
Last time we looked at the Hamstring Curl on the ball. A good complement to this exercise is the Quad Extension. The knee extension in this exercise definitely works your quads but also involves the upper body, abs and core.
This is Craig Ballantyne I am going to do a 5 exercise circuit today. That really works the front of the body more than it works the back of the body. So if you use this circuit, make sure that you add extra exercises at the end, or to another day to train the upper back and the hamstrings to correspond with the work that we are going to do today for the front.
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Excellent exercise for the lower body, and is good for beginners. The chair squat strengthens the glutes, hamstrings and quadriceps.
1.Lie stomach down with ball beneath lower abs/pelvis
2.Feet are wide against the wall for stability
3.Hands behind head or crossed over chest, bend over ball towards floor
4.Slowly raise up until body is in alignment, back is straight
5.Feel it in lower back, glute and hamstrings
1.Feet shoulder width, knees straight, back straight
2.Holding barbell, bend towards floor like you’re going to touch your toes
3.Keep back straight, weight in heels, stick butt back
4.Hold for a couple seconds and slowly raise up using hamstrings to do the work
1. adjust machine so that the pad hits at the hip bone
2. Holding weight (or not) lower top of body towards floor
3. slowly raise up until body is in alignment, back is straight
4. Feel it in lower back, glute and hamstrings
5. Turn to the side so that your hip is in the groove, and repeat above sequence from the side
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This video illustrates the Pilates Spine Twist exercise. This exercise is great for spinal rotation.
The Spine Twist exercise targets the Transversus abdominus, rectus abdominus, Obliques, scapular stabilizers. Focus on maintaining abdominal contract to prevent extension of the lumbar and throracic spine, scapular stabilization, stability of the pelvis and spine and the mobility of spine.
Modify this exercise by sitting on a towel or pad to assist with tight hip flexors and/hamstrings.
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This video illustrates the Swimming exercise. This exercise is good for core stabilization, upper back extension and hip extension. This is good to improve back strength and those deep abdominal stabilizers.
Swimming targets the transversus abdominis, obliques to prevent rotation, erector spinae, gluteals, hamstrings, and deltoids. Avoid rocking or rotating in the torso. Reach long out of your hands and feet. Focus on stabilizing the scapulae to keep shoulders away from the ears. Keep looking directly at the floor to keep the head and neck in neutral.
Modify the exercise by keeping the feet on the floor and just using the arms, and vice versa. You can also increase or decrease the pace. Take the exercise onto an arc barrel or on your hands and knees to add the challenge of balance.
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Wide Squats are a great way to gain strength in Quadriceps, Hamstrings and inner thighs. Learn the correct way to preform squat exercises, front squat, leg squats. With *******MyNewBody****.au you can learn the correct squat technique.
This video illustrates the Spine Stretch Forward exercise. This exercise is very good for articulation of the spine.
Spine Stretch Forward targets the transversus abdominis, rectus abdominis and obliques to flex forward, and the erector spinae to extend the spine as you return to a long, neutral spine. Focus on articulating the spine and keeping the transversus abdominis engaged throughout the exercise. Keep the chin away from the chest and keep the pelvis vertical. You want to feel as if you are rounding over a ball, not lying over your legs.
Modifications include sitting on a pad to release tightness in hamstrings, low back or hip flexors. Sit against a wall to better feel the articulation as you peel off the wall and press back against the wall one vertebrae at a time. Other props include placing your hands on a ring to feel resistance as you move through the exercise or a small ball to help you roll out and in.
As a reminder, always consult your doctor for medical advice and treatment before starting any exercise program. If you should experience any pain or discomfort, please discontinue the exercise and consult your doctor immediately.
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