1.

Neck Stretches
Guest Author - Nancy Welker Stretching in Yoga is typically done as a warm-up to your practice, however that is not the only time stretching can be useful. During times of additional physical or mental exertion, we are placing quite a bit of stress on our bodies. Our heart rate and blood pressure can elevate, muscles tighten and we can be subject to headaches, stomachaches, and enough pain in our bodies to make us wonder if we have the flu. This is the perfect time to take a break, take things down a notch - and stretch your body. From now until December 31st, I will be focusing on stretching, breathing and gently pushing stress and strain out and away from your life through Yoga. The Holidays are a time of joy - a time to celebrate. And, for those of you who do not observe any holidays in particular at this time of year - it is still very beneficial to your mind, body and spirit to take the coming weeks to concentrate on creating additional peace and joy in your life. Today I will give you instructions for properly stretching the neck area. This is what I consider to be "tension central" in the human body and making this area looser and more flexible can literally make you feel mentally alert and physically relaxed at the same time. As an additional benefit, by the daily practice of stretching the neck, the facial muscles are also relaxed, which can ease tension lines in the forehead, around the mouth, decrease puffiness beneath the eyes and even smooth some of the lines in the neck itself. INTRODUCTION Neck stretching exercises are useful for warming up and relaxing your neck, head and face. This relieves mental tension, and can put you in a happier state of mind in a short period of time. You can perform neck stretches in a seated pose, such as Lotus Pose or Easy Pose, and they can also be performed when standing in Mountain Pose or even while sitting in a chair. As you perform neck stretches, you should focus on sending your breath to the muscles in your neck, your face and head - creating a mental image of relaxation at the same time. Waves crashing on a beach that get smaller and smaller until stopping altogether is one of my favorite things to imagine. Each wave represents stress, and the beach your body. As the waves loose their power the stress looses its place of importance in your life and you can feel a renewed sense of empowerment. My instructions here are given to you in three parts, and you can perform them one following the other,

varying the order you do them in, or you can simply use one at a time to add peace and quiet to your day. FRONT/BACK INSTRUCTIONS 1. Begin in your choice of positions - Lotus, Mountain or simply seated in a chair. If seated, place your hands on top of your legs, palms facing down. 2. Exhale and lower your chin toward your chest. Visualize the open space you are creating in the back of your neck. 3. Inhale and raise your chin toward the ceiling. Visualize the front of your neck and throat and the gentle stretching and opening of that area. Make sure you keep the back of your neck long, and DO NOT allow your head to drop back. 4. Repeat steps 2 and 3, four or five times and return your head to center, with your eyes looking straight ahead. SIDE TO SIDE INSTRUCTIONS 1. Begin in your choice of positions. 2. Exhale and lower your right ear toward your right shoulder. Make sure you keep your jaw and shoulders relaxed. 3. Inhale and return your head to an upright position. 4. Exhale and lower your left ear toward your left shoulder. 5. Inhale and return your head to an upright position. 6. Repeat steps 2 to 5, up to five times and then return your head to center, with your eyes looking straight ahead. HEAD ROTATIONS: 1. Begin in your choice of positions. 2. Lower your chin to your chest and circle your head around to your right shoulder. 3. Lift your head up, lower your head to your left shoulder and circle your head back down to your chest. 4. Keep the back of your neck long as you rotate your head in a smooth, continuous movement.

5. Repeat the head rotations 2 to 3 times, then switch starting directions. NOTES TO STUDENTS As you move your neck and head in these exercises, keep the tranquil image in you mind and do your best to block out all else. When it comes to working with your brain, don't be discouraged if you find the clutter of thoughts doesn't go away at first. All things do come around in time - with patience and persistence you can accomplish anything. Your breath should be even and smooth during these stretches. In/out deeply and comfortably - never forced. During these (and any) Yoga movements, you should never feel strain in your body. Be sure you are not exceeding your own physical limits and only go as far as you can go without pain of any kind. Be sure to keep your jaw and shoulders relaxed at all times. This is very important as tension in these two areas that goes unchecked can undermine your efforts. For those of you who may need them, links to Lotus and Mountain asanas are at the bottom of this article. IN CLOSING As always, use good judgment when stretching your body. Neck injuries of any kind, past or present, must be considered before attempting to perform any of these exercises. As you progress into more advanced Yoga practices, your time performing these stretches may increase. However, since stretching the body head to toe is vital to a healthy Yoga practice, it should never be skipped or gone through in a rushed manner.

2. Shoulder Stretches
Guest Author - Nancy Welker Pain in the upper back is many times triggered by tension in the shoulders. Sitting or standing in one position for long periods of time is a leading cause. Contrary to popular belief, lack of movement puts much more stress and strain on the body than vigorous activity. The old saying about "carrying the weight of the world on his shoulders" has its roots in physiology. We do just that in many ways. Aside from simply making a person feel more relaxed, stretching the shoulder area on a daily basis can assist in proper spinal alignment and improved posture. Literally setting your body to rights.

INTRODUCTION These stretching exercises are useful for easing the tension or tightness in your upper back, shoulders and base of the neck. You may also find that as you perform them, your mind clears and your thoughts automatically become more positive. Shoulder stretches done on a regular basis can increase your range of motion which translates into fewer muscles pulls, and less discomfort from "overreaching". Also, by lengthening and softening the muscles and working the joints, sport injuries become less severe and are sometimes avoided altogether. Keeping a mental picture of your muscles relaxing while you perform these stretches increases the benefits. Imagine yourself in water and how easily and gracefully you move. You can perform shoulder stretches in a seated pose, such as Lotus or Easy Pose, while standing in Mountain Pose or simply while sitting in a chair.

FORWARD/BACK SHOULDER STRETCH 1. Begin in Lotus or the position of your choice. 2. Inhale and squeeze your shoulders back, bringing your shoulder blades toward each other. Now visualize your chest opening and expanding. 3. Exhale and bring your shoulders forward, creating space between your shoulder blades. Allow your arms to follow the movement of your shoulders. 4. Repeat steps 2 and 3 up to five times.

UP/DOWN (SHRUG) SHOULDER STRETCH 1. Begin in Lotus or the position of your choice. 2. Inhale and life your shoulders straight up and toward your ears. Focus on keeping your shoulders from moving forward or back as you lift them up. 3. Exhale and slowly lower your shoulders back down. Control this movement. Do not let your shoulders drop down or jerk. 4. Repeat steps 2 and 3 up to five times.

SHOULDER ROLLS 1. Begin standing, in Mountain Pose. 2. Let your arms hang loosely at your sides. 3. Make small, controlled circles with your shoulders only, rolling back five times. 4. Repeat step 3, this time rolling forward five times. Note: Maintain a fluid motion, keeping your shoulders relaxed and soft throughout the exercise.

"PAT ON THE BACK" 1. Begin standing, in Mountain Pose. 2. Bring your right arm across your chest and reach for your left shoulder blade. 3. Then bring your left arm under your right arm and reach for your right shoulder blade. 4. Tuck your chin toward your chest, comfortably. 5. Take a deep breath. When you exhale, soften your shoulders, your elbows and your hands. Gently pat yourself on the back 2 or 3 times. 6. Staying still, but focusing on relaxation, hold this stretch for 15 to 30 seconds. 7. Unfold your arms, and begin again, this time starting left.

NOTES TO STUDENTS These shoulder stretches can be performed following each other or individually as your time allows. Remember to maintain the position for as long as you are comfortable doing so, but usually not longer than 45 seconds. These are excellent for use before, during and after upper-body weight training. Performing any one of these between sets increases circulation and keeps your muscles moving in a gentle, safe way. Shoulder stretches can prevent day-after soreness and stiffness. Always allow your arms to follow the movement of your shoulders, as if being led by them. Your arms are not actually participating in these stretches.

Breath awareness should be part of any Yoga stretch or pose, and works in conjunction with the increased blood flow to bring oxygen and nutrients as well to organs and tissue, further adding to the benefits of these simple stretches. For any of you who need them, links to Lotus Pose and Mountain Pose instructions are at the bottom of this article.

3. Arm Stretches
Guest Author - Nancy Welker Stretching the arms is something many Yogis fail to do thoroughly enough. Most of us think of the legs as being most important as they carry us around and hold us up during our lifetime. Yet the majority of the work we do comes from our arms and our hands. Living in this age of technology, we're typing away at the keyboard more than any generation before us, and that can lead to elbow and wrist complaints, such as Carpal Tunnel Syndrome. These stretching exercises are wisely done on a daily basis, and a few minutes of arm movement can provide us with a welcome break. Our mental focus on work, family and hobbies also increases when we get away from the desk and move around. INTRODUCTION Arm stretching exercises are an excellent way to warm up before a Yoga session. These moves improve the circulation of your upper body - in particular the arms, hands, fingers and the area around your heart. Moving the arms brings different kinds of energy to our personal atmosphere, depending on the exercise. Raising the arms has an almost instantly positive affect on our emotions, while lowering them can make us think more seriously about beliefs and goals. Palms facing up bring the spirit of "asking" and "yielding" to our attitude, while palms down bring "authority" and "steadfastness". If you've ever seen an opera or ballet performance, you'll know how expressive the arms and hands can be! STANDING ARM STRETCH 1. Begin standing, in Mountain Pose. 2. Position your hands in Prayer Pose. 3. Inhale as your circle your arms out to each side and then bring your palms together overhead.

Details for step #3: * Fingertips should be touching, with fingers pointing upward toward the ceiling. *Make sure your shoulders are relaxed and down, away from your ears. *Your arms should be straight - but do not lock your elbows. 4. Turn your palms to face out to the sides. 5. Exhale as your circle your arms out and down to your sides and then bring your hands back together in Prayer Pose in front of your chest. 6. Repeat steps 3 to 5, up to five times. SEATED ARM STRETCH 1. Begin seated, in Lotus Pose. 2. Rest the back of your hands on the floor at your sides. 3. Inhale as you raise your arms over your head, bringing your palms together. 4. Exhale and then lower your arms, bringing your hands back to the floor. 5. Repeat steps 3 and 4, up to five times. TRICEPS (BACK OF ARM) STRETCH 1. Begin standing, in Mountain Pose. 2. Extend your right arm over your head. 3. Bend your right elbow and lightly rest your palm on the top of your right shoulder. 4. Place your left palm slightly below your right elbow and gently press your right arm back until you feel the stretch. Go slowly and stay comfortable. 5. Repeat steps 2 to 4, beginning with your left arm. INTERMEDIATE/ADVANCE ARM STRETCH 1. Begin standing, in Mountain Pose. 2. Interlace your fingers.

3. Extend your arms in front of you at shoulder level. 4. Turn your wrists so that your palms face out. 5. Gently, smoothly, straighten your arms as much as you comfortably can. Do not lock your elbows. Step #5 Detail: At this point you should feel the stretch from your waist, up to your arms. Reach higher, or visualize yourself reaching higher, mentally touching the ceiling. 6. Hold this stretch for 30 to 45 seconds. NOTES TO STUDENTS: As you perform these exercises, you should always be aware of your body and how it reacts to the stretch. Your reach will extend in time. Pushing beyond your comfortable limit can result in pain and injury, so take care. You should feel the lift coming from your waist when you raise your arms. Focusing on this will help your body lengthen and tone the lateral oblique muscles of the trunk. When performing these moves, you should feel your chest lifting and expanding. This will increase your capacity for deep breathing in these exercises, and with regular practice, also increase the amount of oxygen you take in while at rest.

4. Namaste Pose
Guest Author - Nancy Welker Also known as the Prayer Pose, this is one of the basic positions that every Yogi should know. Namaste can be performed in many different standing or seated poses to create variety and challenge your muscles by stretching them in new directions. As simple as it is to execute, Namaste, when done with purpose and concentration, substantially improves the flexibility of your shoulders and wrists. This can also increase your range of motion when performing more advanced Yoga poses. There are two ways to perform Namaste: Forward and Reverse. I'll be giving you instructions for both of these. INTRODUCTION Namaste, or Prayer Pose, together with the Lotus Pose are commonly used as Yoga symbols, and are

easily recognized by most. Simple, gentle body positions such as Namaste can have a profound effect on our mental attitude. Keeping our thoughts positive and restful, positioning ourselves in Namaste increases our ability to enter into and maintain the meditative state. INSTRUCTIONS FOR FORWARD NAMASTE 1. Begin in Mountain Pose 2. Bend your elbows and bring your palms together, in front of your chest. Note: Your elbows should be lower than your wrists and your fingers should be pointing toward the ceiling. 3. Lift your chest toward your thumbs as you relax your shoulders, bringing them down.

INSTRUCTIONS FOR REVERSE NAMASTE 1. Begin in Mountain Pose. 2. Move your arms behind your back and bring your fingertips together, with your fingers pointing toward the floor. 3. Turn your hands inward until your fingers are pointing toward the ceiling. 4. Press your palms together and slowly move your hands up your back as far as is comfortable for you.

NOTES TO STUDENTS While performing Namaste, lift your chest as you roll your shoulders back and relax your shoulders and elbows down. Make sure you keep the pressure between your palms gentle and soft. Reverse Namaste should be done with care, and slowly. This pose is excellent for stretching the shoulders and chest. In addition it increases flexibility in your arms, wrists, hands and fingers. While in Reverse Namaste, your hands should ideally be positioned between your shoulder blades. Only move your hands up as far as you can comfortably manage to go. Beginners: Reverse Namaste may take practice and patience. If you find you cannot achieve this right away, don't be discouraged. You can hold your elbows behind your back instead until you are ready to go

into the full pose. Experiment with both Forward and Reverse Namaste in seated positions as well. You can begin in either Padmasana or Sidhasana or simply sitting in a chair. Monitoring your breath is always important in Yoga. While holding your Namaste Pose, breathe evenly and moderately deep. When using Namaste for meditation, your breath should be regular and rhythmic.

5. Spinal Roll
Guest Author - Nancy Welker This stretch is a great way to warm up your spine before you begin a Yoga routine or class. This relieves tension in your lower back, which is very helpful to those of you who stand or sit for many hours of your day. This can be performed as a transition from seated to standing poses, and is also useful for coming out of standing forward bends. If you have lower back problems, coming out of a standing forward bend with the Spinal Roll is especially beneficial.

INSTRUCTIONS: 1. Begin in Squat Pose*. 2. Place your hands on the floor slightly in front of you, with your palms facing down. 3. Press your hands into the floor. 4. Exhale as you straighten your legs, lifting your hips toward the ceiling. 5. Allow your hands to lift off the floor and your upper body to hand loosely toward the floor. Relax your head, neck and shoulders. 6. Press your feet into the floor and bend your knees slightly. 7. Tuck your tailbone under and inhale as you slowly roll your spine up one vertebra at a time. Note: Your shoulders, neck and head should come up last.

NOTES TO STUDENTS: The Spinal Roll places less stress on your lower back and eases any tension that you may feel at the base of your spine upon early morning rising or at the end of the day. As you allow your upper body to hang down in Spinal Roll, visualize space being created between each vertebra of your spine as your spine lengthens toward the floor. As you roll up, focus on rolling your spine up one vertebra at a time, keeping the image in mind of each one stacking on top of the other as you move up. The Spinal Roll is one that you should practice daily. You will feel a positive difference after your first attempt, and with time the "nagging backache" should become less of a problem - or even vanish altogether!

VISUALIZATION EXERCISE: The Spinal Roll is an excellent stretch to perform while using your mind to make your body stronger and healthier. The simplicity of this move allows you to concentrate and expand your ability to connect your mind/spirit/body together. In your mind, keep the idea that your backbone is to your body what the trunk is to a mighty oak tree. Your arms and legs are branches that flow out from the trunk and receive their strength and nourishment from the trunk itself. Like the oak tree, a human being's overall well-being is closely connected with the health of the trunk, and you should create a mental image of your spine as a source of bright white light that permeates throughout your body and energizes you from deep within. The practice of visualization is one of the qualities about Yoga that can reduce (or eliminate) the stress of the day and give you a sense of total refreshment.

6. Rock The Baby

Guest Author - Nancy Welker This is a very easy warm-up pose that provides an excellent stretch to your hips. You may want to perform this to prepare for seated poses such as the Lotus Pose, or in preparation for the Lunge Pose. Stretches such as Rock The Baby that reach all the way down the lateral hip and upper thigh area are very beneficial to those of us who spend hours sitting at the desk, or who have limited aerobic activity in their

lives. Being one of the simplest Yoga Poses to perform, this stretch can serve as a body posture before, during and after meditation. As your muscles gain strength, you will be able to hold this pose for longer periods of time and move with confidence from Rock The Baby to other asanas.

INSTRUCTIONS 1. Begin in Easy Pose (see instructions at the bottom of this article) 2. Clasp your right foot with your left hand. 3. Clasp your right knee with your right hand. 4. Place your right foot in the crook of your left elbow. 5. Place your right knee in the crook of your right elbow. Note: At this point your right shin should be parallel to the floor, and your position should resemble a football goal post. 6. Wrap your arms around your right leg to give it support. 6a. Keep your shoulders relaxed, and down away from your ears. 7. Press your sitting bones into the floor. 7a. Keep your spine as straight as possible. 8. Point the crown of your head toward the ceiling and gaze at a point straight ahead. 9. Rock your right leg from side to side five to ten times. Then return to Easy Pose. Now, repeat steps 2 through 9 beginning with your left foot. After performing Rock The Baby, you should shake out your legs to help relieve your hips, thighs, knees and ankles of any strain that may be felt.

MODIFICATIONS FOR PROBLEMS WITH THIS ASANA To increase your range of motion, clasp your right foot with your left hand and your right knee with your right hand and then circle your leg several times in each direction, making sure you do not pull on your knee. You should focus on the movement in your hip only. Repeat this movement using the other leg. This modification also helps relieve tension in your hips. To perform Rock The Baby while sitting on a chair at work or while on a stability ball, you can perform steps 2 through 9 without getting up. Keep one foot on the floor as you rock your other leg and remember to keep your spine as straight as possible. You must be an advanced stability ball user to maintain your balance for this stretch. If you find it difficult to place your leg in the crooks of your elbows, you can perform the stretch with one hand holding your knee and one hand holding your ankle. You may also want to extend your other leg in front of you to help you to stay grounded as you perform this pose.

EASY POSE (Sukhasana) *Sit on the floor, back straight and legs stretched out in front of you. Legs and feet are hip width apart. *Bend your knees and cross your legs in front of you, drawing in your feet as close to your buttocks as you can without pain. *Place hands on your knees, palms facing up, and bring your shoulders down and back slightly, easing any tension. *Press your sit bones down toward the floor and lengthen your spine.

6A. Spinal Rocking or Rocking Chair

Guest Author - Nancy Welker This Yoga stretch is useful for warming up the spine or for easing tension in that area before and after a workout or a run. Massaging the spinal column helps relax your nervous system, and it is a wonderful stress reducer for anyone who has been experiencing an elevated level of anxiety.

BASIC INFORMATION In addition to warming up and cooling down practices, Spinal Rocking can alleviate drowsiness you may experience when you wake up in the morning. Begin with Easy Pose and work through the instructions below.

Spinal Rocking is also useful for warming up prior to performing inversions, such as the Shoulderstand, Plow Pose and Leg Up The Wall Poses.

TRADITIONAL SPINAL ROCKING 1. Sit on the floor with your knees bent, as close to your chest as possible. Note: Your feet should be flat on the floor, hip width or slightly wider apart. 2. Hold your legs just below or just behind your knees. 3. Tilt your head toward your chest to lengthen the back of your neck. 4. Keep your spine rounded as you exhale and roll backward. 5. Straighten your legs slightly as you roll back. Note: Make sure you do not roll so far back on your neck that it causes pain. 6. Inhale as you roll back up, with your knees bend slightly. 7. As you roll up, press your shoulders down and back, lifting your chest and chin up while you look straight ahead. 7a. Make sure you lift out of the base of your spine to roll up. 7b. Visualize yourself gently rocking as if you were a rocking chair. 8. Rock back and forth five to ten times.

MODIFIED SPINAL ROCKING This modification will stretch your upper back and neck. Precaution: do not perform this modified version if you have high blood pressure, neck injury or if you are menstruating. 1. When your shoulders reach the floor (after step 4) place your elbows on the floor and place your hands on your lower back. Keep your knees bent and rest your thighs above your abdomen.

2. Hold pose for 20 seconds to 1 full minute.

SPECIAL INSTRUCTIONS You should take care to use a mat every time you perform the Spinal Roll. If a mat is not handy, you can substitute a blanket as follows: 1. Spread the blanket out the length of your body, making sure it's laying flat. 2. When you roll back , be sure your head stays at the same level as your spine and does not roll off the edge of the blanket.

NOTES TO STUDENTS To improve your balance, you can interlace your fingers behind your knees. This modification can offer greater stability as your rock and forth. If you have any doubts about the strength or condition of your spine, do not attempt this pose until you have clearance to do so from a qualified medical professional

7. Leg Raises
Guest Author - Nancy Welker This Yoga stretch warms up your legs and strengthens your abdominals at once. It is likely the most widely used Yoga pose of any, and in fact is so well known that many do not know that it is in fact a Yoga asana. One of the (many) excellent reasons to practice Yoga is its versatility and its adaptability. Leg Raises are recommended by doctors before and after childbirth, to those with ankle/foot injuries or who otherwise have difficulty performing standing exercises, and to those who have lost large amounts of weight and look to strengthen the muscles for appearance purposes, but who also need to work on the subsurface muscular structures for organ support.

INSTRUCTIONS

1. Lie on your back with your legs extended and your feet together. 2. Place your arms on the floor at your sides, with your palms facing down. *Your arms should be straight, but your elbows should not be locked. 3. Tuck your chin toward your chest to lengthen your neck. *Your shoulders should be relaxed and down. 4. Exhale and press your lower back into the floor. Important: Make sure your lower back remains pressed into the floor throughout the exercise. 5. Flex your right foot. 6. Inhale and lift your right leg toward the ceiling. *Keep your leg straight, but soft. Do not lock your knee at any point. *Your leg should not move past a 90-degree angle with the floor. 7. Exhale and lower your right leg back down to the floor. Use your mind: As you lift and lower your leg, press through your heel and visualize your entire leg lengthening. Keep the image of longer, leaner, fit legs in your mind's eye. 8. Repeat steps 6 and 7 from three to ten times. 9. Take a deep cleansing breath, and follow steps 1 to 8 for the left leg.

FOR THE BEGINNER: To make Leg Raises easier, begin the exercise with one leg bent and the sole of your foot placed firmly on the floor. Keep your foot on the floor as you raise and lower your other leg. This modification also helps to keep your lower back pressed into the floor and protects the lower back muscles and spine. Pregnant women and those recovering from injury should follow these beginner instructions as well, regardless of experience.

FOR THE ADVANCED YOGI Once you feel comfortable raising one leg, you can perform the exercise raising both legs at the same time. As you perform this variation, remember to keep your lower back pressed into the floor and your shoulders relaxed. If you need extra support for your back, you can place your palms down under your buttocks. Raise and lower your legs in a set of five to ten reps, doing from 1 to 5 sets depending on your comfort level. Because this variation makes the exercise more challenging for the abdominals and lower back, those who are pregnant, recovering from surgery or injury or who have chronic back issues should proceed only after consulting with a medical doctor. As always, never stretch your body to the point of pain.

NOTES TO STUDENTS: When you raise your leg in this exercise, your other leg may lift off the floor. Make sure that your other leg remains on the floor throughout the exercise. It is also important to make sure that you keep both of your hips on the floor throughout the exercise. In order to avoid arching your neck, you need to be sure your chin is tucked down toward your chest, as outlined in step #3. This important to avoid possible soreness or even strain. Raise your leg until you feel a comfortable stretch. Go as far as you can toward the 90-degree goal, but never push to the point of pain. Even if you are very flexible, do not reach beyond the 90-degrees. This puts a great deal of strain on your lower back, and furthermore throws it out of proper position and alignment. Injury of a long-term type could be the result.

8. Pelvic Tilt Pose

Guest Author - Nancy Welker This is a very good warm-up pose that increases the flexibility of your lower back and pelvis. The rocking movement of Pelvic Tilt Pose helps to lengthen your lower spine, relieving stress and pain in that area. When you first perform Pelvic Tilt, you may be tempted to exaggerate the rocking motion of your pelvis; but instead you should keep the movement natural and within your own range of experience and comfort. The movement of this asana creates a ripple effect up your spine, and you should try to coordinate the

rocking motion with your breath to get the maximum benefits from it. INSTUCTIONS 1. Lie on your back with your knees bent and your feet flat on the floor, hip width apart. Your heels should be directly under your knees. 2. Rest your arms on the floor at your sides, with your palms facing up. 3. Press out through the crown of your head to keep your neck long. 4. Exhale as you gently tilt your pelvis and press your lower back into the floor. *As your pelvis lifts,your tailbone should curl up, but your hips remain on the floor. 5. Inhale as you tilt your pelvis in the opposite direction and press your tailbone toward the floor. *As your pelvis tilts,your lower back arches slightly. 6. Repeat steps 4 and 5, from six to ten times to establish a gentle rocking motion of your pelvis. *Visualize the rocking motion creating a ripple up your spine as you synchronize the motion with your breath.

MODIFICATIONS If you're having trouble coordinating your breath with the movement: This asana is a breath awareness exercise, but it may not come natural to you at first. Instead of attempting to force it, focus only on the movement of your pelvis, while breathing normally. You can also try the following modification for adding more length to your legs, which gives breathing instructions. Give it time. It will get easier for you! To further stretch your legs and strengthen your back: Inhale as you tilt your pelvis and press your tailbone toward the floor. Then exhale as you tilt your pelvis and press your lower back into the floor. While maintaining this pelvic tilt, inhale as you press your feet into the floor and lift your pelvis off the floor. Then exhale as you curl your spine down one vertebra at a time. Repeat this from five to ten times. To add upper body movement to Pelvic Tilt:

1. Perform Pelvic Tilt, except interlace your fingers behind your head. Your elbows should point out to the sides. 2. As you press your lower back into the floor, lift your chest, neck and head off the floor. Then lower your shoulders, neck and head back down as you arch your lower back. *Make sure you do not use your arms to lift your head and chest. Use your chest and abdominals to pull yourself up, with your head and neck coming up evenly. Keep your elbows back and your chest open. You should never feel any strain in the neck area. 3. Repeat from five to ten times. Note: This modification works your abdominal muscles. Now you should visualize your abs becoming stronger as you lift your head area off the floor.

9. Little Boat Pose or Pavana Muktasana

Guest Author - Nancy Welker Done in almost every exercise center around the world, the Little Boat Pose stretches and releases your spine, lower back and hips. Not only is this an excellent warm-up posture, but it is very beneficial inbetween sets of crunches or weighted leg lifts. If you're a woman experiencing menstrual cramps or that edgy feeling that comes from PMS, use the Little Boat to get gentle relief from your symptoms. When going into the Little Boat, it's important to keep your arms and shoulders relaxed as you rest your hands on top of your knees, and not use your arms to bring your knees toward your chest. Instead, release your hips so that your knees drop toward your chest naturally. Concentrate on what you're doing, and let your mind connect with your body's movements. When you feel the flow of energy come up from your legs toward your heart and onward to the brain, close your eyes for a moment and let it strengthen you!

INSTRUCTIONS 1. Lie on your back with your knees bent and your feet flat on the floor, hip width apart. 2. Draw your knees toward your chest. 3. Release your lower back toward the floor. 4. Rest your hands on top of your knees. Your arms and shoulders should be relaxed, and you should not be pulling on your legs in any way. 5. Exhale as you relax your head, neck and spine toward the floor.

6. Soften and release your hips to allow your knees to drop further toward your chest. 7. Hold the pose for 30 seconds to 2 minutes or more. Visualization Exercise As you hold the pose, feel your body relaxing down to the floor with each exhalation. Visualizing yourself as a little boat bobbing on the waves of your breath can help you relax even further into the pose.

MODIFICATIONS *Using Alternate Legs* You can modify Little Boat Pose to release and stretch your hips independently. Perform this asana holding only one leg, while the other leg remains bent or stretched away from you. Here's how: 1. Perform Little Boat Pose, except bring only your right knee toward your chest, keeping the left leg in a knee-bent position. Then repeat the modification for your other side. **OR** 1. Perform Little Boat Pose, starting with your legs stretched out straight instead of bent. Then bend your right knee and bring the knee toward the chest (as far as you comfortably can), without moving the left leg from the floor. Repeat this modification for your other side.

*For Problems With Stiff Hips* To help with this problem move your knees wider than hip width apart when you draw them toward your chest. This practice is also very helpful if you are overweight or carry most of your weight in the lower part of your body.

*To Change Hand Position* If resting your hands on top of your knees is uncomfortable for you, you can wrap your arms around your legs or place your hands behind your knees in the area between your calf and thigh. Either way, make

sure you keep your arms and shoulders relaxed, and never use them to pull your body toward you.

ROCKING THE LITTLE BOAT For an increase in movement, or to add a refreshing change to Little Boat Pose, perform the asana as described above, and then rock your body from side to side while holding the position. This motion massages your back muscles on either side of your spine and increases the blood flow throughout your body. This "rocking the boat" kind of movement is especially useful when you are using this asana as a counter pose after performing a back bend or after a dance session. NOTE TO PARENTS: young children love this modification! Tip: Try Little Boat Pose after performing Leg Raises to really feel the stretch in your legs. As always, listen to your body when performing Yoga poses. You should never feel pain!

9A. Little Boat Twist or Parsva Pavana Muktasana

Guest Author - Nancy Welker A bit of a different spin (no pun intended!) on the Little Boat Pose, this asana adds a twisting motion that increases the flexibility of your back and releases tension in your lower and mid spine. Adding the twist also helps to open your shoulders and chest, enabling you to reach in and deepen your breath. When you twist your body in the Little Boat Pose, you also stimulate your abdominal organs which helps aid digestion and stomach-related issues. This asana is useful as both a warm-up and cool-down posture.

INSTRUCTIONS 1. Begin in Little Boat Pose. 2. Extend your arms out to the sides at shoulder height, with your palms facing down. 3. Exhale as you lower your knees to the right toward the floor in a smooth motion. Keep your knees together and avoid the tendency to drop your legs too quickly. Note: Make sure you keep your upper back and both shoulders in contact with the floor throughout this pose. 4. Turn your head to the left and look over your left shoulder, keeping your neck relaxed. This is in the opposite direction from the way your legs are posed.

5. Hold the pose for at least 30 seconds, extending the time to meet your own comfort level, and then inhale as you return to Little Boat. 6. Repeat steps # 2 to # 5 for your other side.

NOTE TO MY STUDENTS While performing Little Boat Twist make sure you keep your upper back and both shoulders in constant contact with the floor. You should breathe evenly, and visualize your body sinking deeper into the twist with each exhalation.

MODIFICATIONS *To Make Little Boat Twist Easier* If you find this asana too intense, you can perform the pose with your feet on the floor, instead of drawing your knees up into your chest. This is one pose you should avoid if you have had abdominal surgery or any problems relating to the core area of your body. *To Stop Discomfort In Your Neck and Shoulders* Follow these modified instructions: 1. For neck discomfort, look up at the ceiling and tilt your chin slightly down to lengthen the back of your neck. **OR** 1. For shoulder discomfort, place your hands on the floor, with your palms facing up, and relax your shoulders down to the floor.

FOR ADVANCED STUDENTS *To Add Movement* Perform Little Boat Twist as described above, except slowly twist from side to side five to ten times instead of holding the pose. To coordinate your breathing with the movement, exhale as you move into the twist and inhale as your knees and head come back to the center. This additional movement massages your back and releases tension from your back muscles and spine.

*To Intensify Little Boat Twist* To provide a deeper stretch for your spine, lower back and hip areas, perform the asana as described above except after you lower your knees to the floor, straighten your legs. Your upper body and legs should form a 90-degree angle. Be sure you keep your legs together and straight, but do not lock your knees. As always use care when attempting to perform a new Yoga pose or modifying one you already know. Pain is not part of the experience!

9B. Squat Pose

Guest Author - Nancy Welker Commonly used as a transition move from seated to standing, this Yoga stretch is one that appears much more difficult than it is to actually perform. The Squat Pose is one that I recommend to any Yogi pressed for time, as it lengthens and stretches the muscles in virtually every part of the body - from head to toe in a short period of time. Squat Pose is an excellent warm-up for any sport. Squat Pose is a good prenatal or premenstrual exercise as it stimulates your pelvic area and opens your groin and hips. This can ease menstrual cramping and when done several times per week, strengthen muscles used during labor and delivery.

INTRODUCTION Squat pose helps to open your hips, groin and inner thigh, while stretching your ankles and feet. This pose relieves tension in your lower back, and has a wonderful way of putting a person into a "meditative condition" by comfortably aligning the spine and folding the body into a relaxed position. Including Squat Pose as part of your regular Yoga practice helps improve your concentration and sense of balance. This is especially to anyone who enjoys bike riding, gymnastics and climbing.

SQUAT POSE INSTRUCTIONS 1. Begin in Mountain Pose. 2. Step your feet slightly wider than hip width apart, with your toes pointing forward.

3. Bend forward from your hips. 4. Place your hands on the floor slightly in front of you, with your palms facing down. 5. Keeping your hands on the floor for support, bend your knees and lower your hips toward the floor. 6. Gently lower your heels toward the floor. 7. Move your elbows or upper arms to the inside of your knees and then bring your hands together in Prayer Pose (Namaste). 8. Gently press your elbows or upper arms against your inner legs to open your hips, inner thighs and groin. 9. Point the crown of your head toward the ceiling. 10. Hold the pose for 30 to 60 seconds, for intermediate level. Beginners may expect shorter time, and advanced students should hold as long as they wish. 11. To come out of the pose, bring your hands back to the floor, straighten your legs and roll your spine up, one vertebra at a time. 12. Return to Mountain Pose and breathe in that position for 10 seconds.

SQUAT POSE MODIFICATION You can add motion to your Squat Pose in order to energize your spine. This is very helpful before a long run or swim, or after you've had an especially stressful day. 1. Perform Squat Pose, except keep your hands on the floor instead of placing your hands in Prayer Pose. 2. Inhale as you lift your hips toward the ceiling and move the crown of your head toward the floor. Then exhale and lower your hips back toward the floor. 3. Lift and lower your hips ten or twelve times.

HELP WITH DIFFICULTIES PERFORMING SQUAT POSE

When moving from seated to standing position: *From your seated position, move into Squat Pose and then slowly roll your spine up, one vertebra at a time, to a standing position. For problems balancing, try one or all of these suggestions: *Leave your hands on the floor for support instead of bringing your hands together in Prayer Pose. *Move into Squat Pose with your back against a wall for support. Slowly slide your back down the wall to lower your hips into the pose. As you slide down, allow your heels to lift off the floor. *Adjust your stance after you bend your knees and lower your hips. *Move your feet a bit further apart or turn your toes out slightly. For those who find their heels do not reach the floor, make these changes: *You can remain on the balls of your feet, if you're comfortable. *Place a rolled blanket or neckroll pillow under your heels for support. Make sure neither is so thick that it pushes your heels up further. What you use as support should keep your heels at the lowest possible position.