Written by Dr. Nancy Dale
author
Every day, each person can choose how to shape their body through daily habit patterns. The mind creates visual images and the body executes them to maintain health and wellness. The first step to building a stronger body is attending a yoga class with other like-minded people who are focused on positive health goals.
Simply find a quiet place, roll out your mat, and start practicing yoga on your own. Close your eyes and slowly sit cross-legged in the center of your mat, placing your hands on your thighs and keeping your back straight. Stay conscious in silence as you breathe in deeply through your nose and exhale through your nose.
After a few minutes, slowly move into your first yoga pose. Start by lying on your stomach with your legs spread apart and your arms extended out to the sides. Slowly move into an “outstretched bow” position, grabbing the ankles of each leg and slowly pulling them toward your hips. Bend your knees, gradually arch your back from your hips, and lift your body forward to create a beautiful curve. This pose requires repeated practice, so don’t give up, lower your feet to the ground and repeat. Each time, your back will soften and your legs will loosen, making this movement easier. This repetition is why yoga is called a practice, giving the body time to adapt to our visualization.
This position allows a stream of oxygen-rich blood to circulate throughout the body, and deep breathing improves the curvature of the spine and eliminates the buildup of toxins that accumulate in the bloodstream. Deep breathing, along with a nutritious diet and exercise, is an important part of maintaining a healthy body. When you practice this posture, a healthy blood flow of digested protein/oxygen energizes your body, eliminates toxins, and lengthens your spine. As you arch back and feel a stretch in the front and back of your spine, try to keep your upper arms in line with your ears.
Once you have practiced the form of this pose, release your hips and raise your knees. Round your back to allow blood to flow upwards. Place your hands behind your hips and slowly begin to lift your sternum, extending your arms overhead and to your heels to modify your backbend or bow pose. These two of his poses gently improve core flexibility.
A positive thought process when practicing yoga is the beginning of change. The brain is malleable and constantly adjusting, allowing us to learn and adapt. A fixed mindset can limit your body’s ability to adapt to new postures. The philosophy of yoga is a practice of adapting and confronting limitations. Give your mind and body a “breakthrough” in thinking and interpreting behavior. Life is an adventure of new learning experiences that expand your awareness and growth.
The yoga practitioners pictured are from Shield Wellness Center, 4597 Casablanca Circle, Sebring. Joyce Schaefer, Ineta Whitmill, Lori Melton, Elizabeth Barrios, and Nancy Petersen demonstrate body sculpting.
Join us for yoga classes every Tuesday and Friday from 1-2:30pm and Thursdays from 5:30-7pm. Mats and props are provided. Classes are free and a fun and great way to practice yoga.
