Benefits:
Strengthens the abs and hip flexor muscles.
Stimulates and tones the abdominal organs.
Foundation & General Alignment:
Balanced on the pelvis, slightly above the sitting bones.
Knees/legs straight if hamstrings allow it.
Feet are active and in “floint” (pointing but flexed).
Pelvis is in a neutral position.
90 degree angle between thighs and pelvis.
Chest is lifted and shoulders are back.
Benefits:
Strengthens the entire back.
Helps stretches the hamstrings.
Can be a very calming pose to some people but for other it can make them feel claustrophobic and stress if they are tight in the shoulders/back.
Foundation & General Alignment:
The base is formed by the upper arms from elbow to shoulder, top of the shoulders back of the head and feet on the floor.
Fit or not, yoga is great for the 40+ man, be it as sole exercise or even as a supplementary one…
Benefits:
Opens the hips.
Great calming pose.
Perfect for meditating.
Foundation & General Alignment:
Sitting bones are weighted into the floor.
Outer edge of feet can be under knees or under hips.
Pelvis is in a neutral position.
Chin is parallel to the floor.
All sides or torso equally extended.
Shoulders are back and away from ears.
Head is resting halfway between knees and hips so elbows are under the shoulders.
Sava- Corpse
Mrta- Death
Asana- Pose
This move isn’t really a move at all. It’s motionless, yet so much is going on while remaining still in this pose. The main purpose of this asana is to restore and assimilate. A reboot for our bodies, minds and spirits.
Benefits:
Strengthening, especially in the abs, back, and leg muscles.
Challenging but improves balance and coordination.
Foundation & General Alignment:
Weight evenly distributed over the standing foot.
Muscles are engaged in standing leg.
Muscles are engaged and lifted in standing leg. Foot is flexed and kneecap is pointing down towards the floor.
Both legs are fully extended.
Lower belly is toned and lifted.
Benefits:
Strength in core.
Stretches outer hip on front leg and quad on back leg.
Foundation & General Alignment:
10 fingertips and 2 feet on ground.
The feet are active. Front foot is in tadasana. Back foot, toes are curled under, push out through back heel.
Fingertips are on the floor in line with the front foot. If you can keep you upper back from rounding you can put your hands flat on the ground.
Keep back leg straight.
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