Pilates & Yoga

Pilates

The Pilates method of body conditioning is a unique system of stretching and strengthening exercises developed over ninety years ago by Joseph H Pilates. It strengthens and tones muscles, improves posture, provides flexibility and balance, unites body and mind, and creates a more stream like shape without building bulk.

Whether you are in rehab, a fitness enthusiast or an elite athlete the aim remains the same, OPTIMAL MUSCULOSKELITAL PERFORMANCE.

The Pilates philosophy focuses on training the mind and body to work together towards the goal of overall fitness. With the physical and mental pressures of a busy schedule, Pilates helps to reeducate ourselves to work our bodies with efficiency.

The beauty of Pilates is that once you understand the core of its philosophy, its movements can be translated into any format. Each exercise is an important movement in itself and can be used as a way to stretch and move correctly in the course of your day, but is not a limited exercise regiment. Many people use the essence of the exercises to enhance other activities; athletes employ the movements and philosophy of Pilates in their sports. Whether you’re an athlete or a couch potato, young and limber or old and inflexible, the Pilates method can and does change the way you relate to your own body and the way you carry it in the world.

“Intelligent exercise translates into profound results” (Joseph Pilates)

BENEFITS

• Longer, leaner muscles
• Core strength and stability
• Injury prevention
• Relief from stress and back pain
• Improved posture
• Improved balance and coordination
• Enhanced athletic performance
• Effective post rehabilitation
• Heightened mind and body awareness
• Increased self confidence

The ORC’s commitment to you…is to provide a carefree environment while fostering a safe, progressive and educational experience for each participant.

ORC MAT CLASSES

With a focus on core stability including pelvic and shoulder girdle stabilization, head and neck placement, neutral alignment and patterned breathing (pilates 5 basic principles). Pilates helps to restore the natural curves of the spine, which get compromised as we carry ourselves through our daily lives. The result is a balanced and aligned body that looks fit and feels revitalized and moves with ease.

Pilates Essential Mat

This series of 10 classes is the prerequisite and are intended to prepare the participants for the Pilates level 2 and 3 group exercise classes. Participants will learn and apply the five essential Pilates principles to the beginner exercises and prepitory exercises to assist you in the pilates 2 and 3 mat classes. You will receive 3 handouts through out the program to assist you through the learning process. Class one: Each participant will be asked to fill in a goal sheet, to highlight their individual expectation for the classes and to indicate injury concerns. The instructor can then identify specific modifications to the exercises to make them more appropriate to each participants needs. An Understanding the Pilates Principles handout will also be offered in the first class of the session to assist you. Class 6- 8 you will receive a Pilates Beginner Mat work exercise handout for individual reflection. Each participant is required to attend at least 8 of the 10 classes and is required to achieve a good understanding of the Pilates essential exercises in order to be awarded a Pilates 2 and 3 class pass.

Pilates 2/3 Mat Group Exercise classes

These open classes are included in ORC Deluxe, Premium, Optimum, and Flat rate, Summer Deluxe, Summer Optimum and Fit for Her memberships. See the Group Exercise schedule for dates and times. Prerequisite for attending these classes will include recent participation in an ORC Pilates Essentials group training session or appropriate private instruction from an ORC Pilates instructor/trainer.

These restrictions will be strictly enforced. Assessments will be at the discretion of the instructor/trainer or Group Exercise Director. These procedures are required to ensure high quality programming, the safety and continuing success of all participants.

Pilates Reformer intro packs, Pilates Reformer Private and Semi Private Training opportunities. If your interested contact Gloria at ext 276 for further details.

Using Pilates can help improve your golf game

By Michael Butler Special to The Desert Sun September 23, 2003

Golfers will try anything to improve their golf game. Everywhere you turn, there is a new club on the market that can drive the ball an extra 20 yards, or a new training gadget that will help improve your technique. There are also many fitness programs that can help improve your physical well being that in turn will improve your game.

If you were to try everything on the market, you would spend thousands of dollars and maybe even come across something that actually works for you.

Instead of searching for a miracle cure, ask yourself some questions.

Is the problem with my game technical, mental or physical? The mental game can improve by being in better physical shape, and by visiting a sports psychologist who can help you prepare better mentally. If you are technically having swing problems, then maybe you need to see a golf pro, who can analyze your swing and identify the problem.

Getting into better physical condition is not as easy as it sounds. First, you have to commit yourself to whatever course of action that you decide to take. Then you have to find a qualified professional that is well trained in the area that best suits your needs. Finally, you have to be willing to spend some money, because well educated professionals are not inexpensive. You can look at it this way: you are paying for what you get.

Besides golf conditioning programs that focus on core conditioning, and balancing out the body through proper breathing and postural techniques, there is an old method of holistic training called Pilates.

Pilates was developed by Joseph Pilates in Germany more than 70 years ago. The training was once used just by dancers and performing artists, but now athletes and celebrities, young and old, use the mind/body form of training to improve their fitness. Chiropractors, physical therapists and orthopedists use Pilates because of it's effectiveness in restoring balance throughout the body and decreasing the likelihood of injury.

Pilates exercises are normally taught one-on-one by a certified instructor. Some of the equipment that is used helps to elongate short, tight muscles that will increase their flexibility. Your joints also will feel better after a series of workouts.

With the use of controlled diaphragmatic breathing and concentration, multiple muscle groups are used simultaneously to provide a challenging mind/ body workout. Because golfers need strong core muscles for optimal performance, Pilates workouts focus on building a strong "center," which will allow other muscle groups to perform better.

So if you are looking to improve your golf game and stay in better physical health, then Pilates might be what you are looking for.

STOTT PILATES for Optimal Performance

written by Moira Merrithew

Do not let the internal focus, movement precision and deep breathing lull you or your clients into thinking that pilates-based exercise is only for rehabilitation patients or those suffering the ill effects of too many high-impact aerobics classes. It need not be. Nor must it be restricted to exercises performed slowly on a mat. The fact is that the mind-body exercise system, pioneered by the late Joseph Pilates (1880-1967), is ideal for both strengthening the weak and challenging the strong. The exercises can be progressed beyond the mat to incorporate specialised equipment, all at a pace that would rival any high-energy fitness class.

J.H. Pilates and beyond

German expatriate, Joseph Pilates, first made his mark in England during World War 1 when he developed a series of exercises and innovative equipment to help prisoners of war regain their strength and mobility. On emigrating to New York, his conditioning techniques, which achieved and maintained both strength and endurance whilst conserving long, even muscle tone, were adopted by the professional dance community there. Today many clubs and trainers have incorporated pilates-based mat work into their classes and clubs. A full appreciation of Pilates' work and its potential requires an understanding of the underlying principles and the vast repertoire of essential, intermediate and advanced level exercises performed on both a mat and specially-designed equipment.

Key principles

The following key principles of STOTT PILATES, evolved from Pilates' original tenets and should form the basis for any pilates-based routine (or any fitness routine for that matter):

Concentration and Control

Pilates said, "The most important thing is not what you do but how you do it". In other words, movement quality and control is more important than quantity.

Centering

Although Pilates emphasised the importance of strengthening the body's core abdominal and gluteal muscles, he considered a flat spine the most desirable way to achieve this. As with modern physiotherapy, the STOTT PILATES technique emphasises stabilisation of the spine in a neutral, rather than flat position to restore the natural curves of the spine and prevent or relieve back problems. STOTT PILATES exercises are designed to strengthen the deep abdominal muscles, spinal extensors and rotators. Importance is also placed on strengthening the deep shoulder girdle muscles. When lying down or standing, the pelvis should be in neutral, i.e. not tucked under (as in a pelvic tilt), nor arched back.

Precision

Exercises are performed with precision and care. The breath should initiate the movement, followed immediately by contraction of the abdominals and then movement of the peripheral limbs. Pilates originally worked the body as a whole, focusing primarily on flexion of the spine (bending forward) with extension (bending backward) introduced only in advanced level exercises. He paid little attention to re-balancing the muscles around a single joint. With strong emphasis on correct body placement, STOTT PILATES incorporates earlier extension of the spine to strengthen the back extensors and focuses on re-balancing the muscles around a single joint to allow the body, as a whole, to work more precisely and hence more efficiently.

Flowing Movement

While it is important to start slowly to make sure you are aware of each movement, exercises should be performed at an even tempo, never holding a position, but keeping it fluid to avoid building up tension or boredom. To improve physical and mental endurance, speed should be increased but not at the expense of control.

Breathing

Pilates encouraged deep, full breathing to keep the blood cells oxygenated. During the effort phase of an exercise, he encouraged inhalation. The STOTT approach more closely emulates a natural breath pattern, which in turn helps with concentration and control. Normally the ribs roll slightly forward and the spine slightly flexes on an exhalation therefore, more often than not, we suggest an exhalation on flexion of the spine or at the point of exertion. When we inhale, the ribs roll backward and down whilst the spine slightly extends. Hence, in most exercises, an inhalation is suggested during spinal extension. An awareness of the diaphragm moving downward during inhalation and the rib cage expanding to the back and sides as much as the front should be cultivated.

Shoulder Girdle Stabilisation

Contracting the abdominal muscles is not enough. Incorporating definitive stabilisation of the shoulder girdle, and an emphasis on proper neck placement before the initiation of each exercise, can help prevent neck and shoulder injury and complement rehabilitation. The feeling should be one of gently sliding the scapula down the back, especially during arm movements, but without forcing them, as this causes them to round forward, creating tension in the upper trapezius.

Head and Cervical Placement

As opposed to pressing the chin to the chest as Pilates taught, which puts pressure on the intervertebral discs, STOTT emphasises cranial vertebral flexion. Lying supine on a mat, this is achieved by slightly dropping, not cramming, the chin, to lengthen through the back of the neck (without lifting the head off the mat), then contracting the abdominals to flex the upper mid-back, head and neck off the mat.

Knees

Any time the legs are fully extended, attention should be paid to supporting the knee joints and tracking the patella properly. Working the legs in correct alignment, and using the vastus group of quadriceps, ensures this and helps with injury prevention and rehabilitation.

Progressing from mat to equipment

Once clients understand the basic principles of the work and have begun to develop body awareness, strength, stability and proper breathing on the mat, they are ready to progress to exercises on the STOTT Reformer. These exercises build upon the mat work and are similarly labelled according to level of difficulty; essential, intermediate or advanced. The stabilisation and co-ordination learnt on the mat is challenged by adding spring resistance. Strength and neuromuscular co-ordination is improved by being able to use the reformer in a variety of positions. Other pieces of STOTT PILATES equipment such as the Cadillac, Chairs and Barrels help facilitate deeper body awareness and provide ultimate versatility for any body type or condition.

Performing exercises using the equipment will help refine musculoskeletal strength, mobility, flexibility, co-ordination and balance whilst maintaining and further developing core stability. In fact, it is on the equipment that most clients gain a full appreciation for the relationship between torso stability and peripheral mobility.

These obvious benefits are heightened by the fact that the majority of reformer exercises strengthen both the concentric and eccentric contraction of the muscles. This, combined with an ability to work the whole body without stressing the joints, is particularly attractive for those involved in sports or activities where muscular control and injury prevention is key. Of course, the benefits are not lost on clients who simply want to perform everyday functions, such as bending over to tie their shoes, with ease.

One of the most significant advantages of combining STOTT matwork and equipment-based exercises is that we are able to focus on muscular imbalances that may have occurred due to injury, postural problems or over-training, but without stressing the injured area. Many athletic injuries are due to the muscles not firing as they should and by adding resistance, whilst maintaining the basic principles, the muscles can be trained systematically to work together more efficiently.

Picking up the pace

As most fitness professionals will attest, clients who reach a high level of fitness need and want to be continually challenged. As people advance from essential to advanced level exercises performed on various pieces of STOTT PILATES equipment, exercises become more three dimensional and complex, with the emphasis still being on maintaining torso stability as the limbs are exercised. To achieve optimal musculoskeletal strength, flexibility, co-ordination and endurance, exercises should flow from one to the other without compromising technique.

One of the many benefits of the advanced work is that you can customise a routine for a very fit client, such as trained athlete, by incorporating positions and movements required in their particular activity or sport and working with them to stabilise the torso and use appropriate muscles efficiently. This in turn helps clients increase control and performance while minimising the chance for injury, which usually occurs when people lose control or become oblivious to improper muscular patterns or posture.

Beyond the mind-body benefits
As the neuromuscular and musculoskeletal benefits become more widely understood and appreciated, the market for exercise evolved from J.H. Pilates continues to grow among health and fitness professionals, athletes, dancers, celebrities and the general public.

For STOTT-certified instructors and studio owners, like Suzanne Scott, director of the Scott Studio in Castle Cary, Somerset, England, business is booming because clients can see and feel the results of their efforts. For fitness clubs, being able to provide clients with a safe, effective, in-demand and profitable method of exercise makes tremendous sense. For health professionals who are incorporating therapeutic pilates-based exercise into their practices, the proof is in the patient's improved mobility and well being. As for football players, runners, skiers, hockey players, fitness professionals and enthusiasts, improved performance and injury prevention equates to a longer career and better quality life.

Yoga

THE BRANCHES OF YOGA

Whether you are devotional or intellectual in nature, yoga has a path for you.

In ancient times yoga was often referred to as a tree, a living entity with roots, a trunk, branches, blossoms, and fruit. Hatha yoga is one of six branches; the others include raja, karma, bhakti, jnana, and tantra yoga. Each branch with its unique characteristics and function represents a particular approach to life. Some people may find one particular branch more inviting than another. However, it is important to note that involvement in one of these paths does not preclude activity in any of the others, and in fact you'll find many paths naturally overlapping.

Raja Yoga

Raja means "royal," and meditation is the focal point of this branch of yoga. This approach involves strict adherence to the eight "limbs" of yoga as outlined by Patanajli in the Yoga Sutras. Also found in many other branches of yoga, these limbs, or stages, follow this order: ethical standards, yama; self-discipline, niyama; posture, asana; breath extension or control, pranayama; sensory withdrawl, pratyahara; concentration, dharana; meditation, dhyana; and ecstasy or final liberation, samadhi. Raja yoga attracts individuals who are introspective and drawn to meditation. Members of religious orders and spiritual communities devote themselves to this branch of yoga. However, even though this path suggests a monastic or contemplative lifestyle, entering an ashram or monastery is not a prerequisite to practicing raja yoga.

Karma Yoga

The next branch is that of karma yoga or the path of service, and none of us can escape this pathway. The principle of karma yoga is that what we experience today is created by our actions in the past. Being aware of this, all of our present efforts become a way to consciously create a future that frees us from being bound by negativity and selfishness. Karma is the path of self-transcending action. We practice karma yoga whenever we perform our work and live our lives in a selfless fashion and as a way to serve others. Volunteering to serve meals in a soup kitchen or signing up for a stint with the Peace Corps or Habitat for Humanity are prime examples of selfless service associated with the karma yoga path.

Bhakti Yoga

Bhakti yoga describes the path of devotion. Seeing the divine in all of creation, bhakti yoga is a positive way to channel the emotions. The path of bhakti provides us with an opportunity to cultivate acceptance and tolerance for everyone we come into contact with. Bhakti yogis express the devotional nature of their path in their every thought, word, and deed—whether they are taking out the trash or calming the anger of a loved one. Mahatma Gandhi and Martin Luther King, Jr., are prime examples of bhakti yogis. The life and work of Mother Teresa epitomize the combination of the karma and bhakti yoga paths with devotional aspects of bhakti and the selfless service of karma yoga.

Jnana Yoga

If we consider bhakti to be the yoga of the heart, then jnana yoga is the yoga of the mind, of wisdom, the path of the sage or scholar. This path requires development of the intellect through the study of the scriptures and texts of the yogic tradition. The jnana yoga approach is considered the most difficult and at the same time the most direct. It involves serious study and will appeal to those who are more intellectually inclined. Within the context of our Western religious traditions, Kabalistic scholars, Jesuit priests, and Benedictine monks epitomize jnana yogis.

Tantra Yoga

Probably the most misunderstood or misinterpreted of all the yogas, tantra, the sixth branch, is the pathway of ritual, which includes consecrated sexuality. The key word here is "consecrated," which means to make sacred, to set apart as something holy or hallowed. In tantric practice we experience the Divine in everything we do. A reverential attitude is therefore cultivated, encouraging a ritualistic approach to life. It is amusing to note that, although tantra has become associated exclusively with sexual ritual, most tantric schools actually recommend a celibate lifestyle. In essence, tantra is the most esoteric of the six major branches. It will appeal to those yogis who enjoy ceremony and relate to the feminine principle of the cosmos, which yogis call shakti. If you see—and are deeply moved by—the significance behind celebration and ritual (holidays, birthdays, anniversaries, and other rites of passage), tantra yoga may be for you. Many tantric yogis find magic in all types of ceremony, whether it be a Japanese tea ceremony, the consecration of the Eucharist in a Catholic mass, or the consummation of a relationship.

Combining the Paths

You may already be involved in one or more of these branches. For example, you may already be a hatha yogi or yogini practicing the postures with a teacher or by yourself. If you are a hospice volunteer for AIDS patients, or a participant in a Big Brother/Big Sister program, you are actively practicing karma yoga. Perhaps reading this article will spark an in-depth study of yoga philosophy, setting you on the path of jnana yoga. Remember you need not be limited to one expression—you may practice hatha yoga, taking care of your physical body, while simultaneously cultivating the lifestyle of a bhakti yogi, expressing your compassion for everyone you meet. Trust that whichever avenue of yogic expression draws your interest, it will probably be the right yoga path for you.

Yoga at the ORC

HATHA YOGA (90 MINUTES) Appropriate for all fitness levels: This yoga class will put you in touch with your body and breath. Increase energy and reduce stress through gentle stretching, strengthening and balancing postures with breathing techniques and meditative techniques.

POWER ZEN YOGA (90 MINUTES) (NEW) Appropriate intermediate to advanced levels: Zen Yoga links traditional energy art exercises such as Zen meditation, Chi Kung (Chinese Yoga) & Hatha Yoga (Indian Yoga). The flowing sequence of movements focus on integrating breath, posture, relaxation and concentration. Power Zen Yoga offers a path to stay fit and toned through developing strength, balance, flexibility, reducing stress, and engaging oneself in spiritual practice. The objective of Power Zen Yoga is to build a foundation that promotes Health, Longevity and Self Realization.

STRETCH ( 60 MINUTES) Appropriate for all fitness levels: Stretching is the key to flexibility. A stretch workout will help to increase your range of motion and improve muscle strength and help to prevent injury and muscle imbalances as we advance through our lives . These classes will target every part of your body. You must be patient increasing your flexibility takes time.

YOGA/STR (60 OR 90 MINUTES) Appropriate for all fitness levels: Yoga/stretch integrates yoga postures with stretching techniques to provide effective results. Give yourself permission to slow down, your body will thank you for it.

STRETCHING ON THE BALL (60 MINUTES) Appropriate for all fitness levels: The-resist-a-ball is an amazing and versatile tool. When used with stretching techniques, this tool can assist you in modifying the exercises to suit your physical abilities. You will be amazed at the possibilities.

THERAPEUTIC YOGA (90 MINUTES) Appropriate for all levels: An excellent compliment to any fitness routine, or can be used as a gentle way of approaching exercise after an illness, or years of inactivity. The “inside out” approach to the exercise is an important component of relaxation therapy and beneficial to those wishing to take their yoga practice to a more individual and spiritual level.

SPORTS STRETCH AND ABS ( 45 MINUTES) Appropriate for all fitness levels: This class is geared towards those active members who participate regularly in sports or activities that cause the shortening of the muscles. This is an essential part of any training schedule whether it’s tennis, squash, marathon training or any other activity. Lengthening your muscles takes the stress off the supportive tissue and joints that ma y otherwise cause injury and time off.

MEDITATION (60 MINUTES) Appropriate for all fitness levels: Practice prevention by coming to this class regularly. Take time to relax, unwind, and calm the mind through this guided meditation series. Meditations delivered in this series are gentle, ideal for beginners, rich with imagery, and respectful of all walks of life, faiths, and belief systems. Each class will incorporate breath work (conscious breathing), a traditional meditation (focused, mindfulness, and native meditations are explored), and finish with a guided meditation/visualization experience. Wear loose, comfortable clothing, and bring a pencil and journal with you.

PARIVARTAN YOGA (NEW) Appropriate for all fitness levels: Parivartan is a Sanskrit word meaning transformation. This practice is done Vinyasa style and is a cross training yoga program designed to increase and decrease the heart rate. We use a series of postures that allow you to uncover the emotional aspect of change, the essence of stillness within and your personal limitations. We use a sequence of sun salutations and interchange between standing floor postures. This integrating flow helps to increase flexibility, tone muscles and even contributes to weight loss. The body receives a tremendous all over release after the practice. Mental focus is strengthened because of the challenge of interval flow and slow static movement combined.

Why are women not supposed to do inverted poses during their menstrual cycle?

Barbara Benagh's reply:

First of all, there is no consensus on whether to avoid inversions during a woman's menstrual cycle. The two opinions are basically divided between those who think that no women should practice inversions during menstruation and those who feel the choice varies from woman to woman.

Those who encourage a ban on inversions cite fears that certain physical problems may arise. Until recently, increased risk of endometriosis was considered the most common risk. But since more is known now about that disease, the idea has been debunked. There is also a theory that inversions may cause "vascular congestion" in the uterus resulting in excessive menstrual flow. If true, this risk is probably most relevant for women who hold inversions a long time. Some teachers say that since a woman's energy is low during menstruation, high-energy poses such as inversions should be avoided. This makes sense, yet not all women experience low energy during menstruation; indeed, many feel quite energized.

Philosophically speaking, menstruation is considered to be apana, meaning that energetically, its vitality is downward-flowing. The argument against inversions during menstruation maintains that inversions will disturb this natural energetic flow. However, inversions are recommended in some systems of yoga as therapy to improve elimination of excess apana. In Yoga: The Path to Holistic Health, B.K.S. Iyengar recommends practicing inversions to alleviate menstrual problems such as heavy flow and irregular periods.

The contradictions don't stop there. Some teachers recommend avoidance of inversions such as Sirsasana (Headstand) and Sarvangasana (Shoulderstand) while suggesting no such caution with other poses that invert the uterus, such as Uttanasana (Standing Forward Bend) and Downward-Facing Dog.

Since I know of no studies or research that makes a compelling argument to avoid inversions during menstruation, and since menstruation affects each woman differently and can vary from cycle to cycle, I am of the opinion that each woman is responsible for making her own decision. Pay attention to how you respond to inversions (indeed, ALL asanas) during your period. A short Headstand may be fine while a longer one isn't; maybe you will find that backbends or twists adversely affect your period. If your energy is very low, restorative poses may be just the ticket, though you may find a more active sequence of standing poses alleviates cramps and the blues. You really won't know what works and what doesn't until you feel it in your own body.

The bottom line is that hatha yoga is full of contradictions and varied opinions, leaving each of us ultimately responsible for our own choices. Pay attention to your body and discover what works and what doesn't—not just during your period but every day.

Barbara Benagh, YJ's 2001 Asana columnist, founded the Yoga Studio in Boston in 1981 and teaches seminars nationwide. Currently, Barbara is writing a yoga workbook for asthmatics.

Bird of Paradise
Find proper alignment in Pigeon Pose, then practice it often, and those stiff, tight hips will start to feel open again.
By Jason Crandell

If you're like most students, you probably feel as though someone poured superglue into your hip sockets. There are perfectly good reasons for this. First, modern life requires sitting all day, which keeps your hips from the rotation, flexion, and extension they need to remain agile. Second, common sports such as running and cycling—and even an everyday activity like walking—demand hip strength but not flexibility. The third culprit is stress, which creates tension in your body, especially in your hip area, which is a complex cluster of powerful muscles, tendons, and ligaments. Even a little bit of stress-induced clenching can really lock them up.

So, short of tossing out your chair (which could lead to other physiological problems), and entirely eliminating stress from your life, what can you do to unstick your hips and get them gliding freely again? For starters, you can start to incorporate Pigeon Pose into your daily routine.

This pose is perfect for tight hips because it stretches the hip rotators (the buttocks area) and the hip flexors (the long muscles that run along the front of your thighs and pelvis). It also requires substantial external rotation in the front leg and substantial internal rotation in the back leg. If you practice it consistently, you'll notice an increased suppleness throughout your practice. You may also find that your body moves more easily even after class, since your pelvis is the central hub of movement.

Sounds easy, right? Well, sort of. If you've ever tried Pigeon Pose, you know how challenging it is. It's effective because it's so good at isolating certain muscles in the hips, ultimately softening stiffness and rigidity and making you feel lighter and more flexible. But isolating those muscles is the very thing that can make Pigeon Pose grueling. So just be aware that you might taste some bitterness before getting to the pose's sweet spot.

All you have to do is be attentive to the many—and sometimes difficult—physical sensations that arise. Your ability to observe and be with these sensations and the accompanying cacophony of thoughts and feelings may be just as rewarding as the physical benefits of the pose.

Keep Your Waist Long

The first stage of the pose elongates the hip flexors of your back leg and creates a mild backbend. It's also the time to establish stability in your pelvis before moving into the second stage.

Start on all fours, placing your hands directly below your shoulders, and your knees below your hips. Bring your right knee forward until it touches your right wrist, keeping your right thigh parallel to the sides of your mat. Slowly inch your right shin and foot (hereafter referred to as your "front leg") toward the midline of your body until your foot is directly below your left hip. Now straighten your left leg (hereafter referred to as your "back" leg) toward the back of your mat.

Instead of leaning forward, walk your hands back and lower both sides of your pelvis toward the floor. As your pelvis releases, be sure your hips don't lean to the right. You'll know this is happening if your left hip lifts higher than your right. You need to keep your hips as level as possible to get the full effects of the pose and to keep your lower back safely aligned. If you're not able to lower the hips evenly (join the club!), sit on a folded blanket or a block before starting the pose.

As your hips continue to settle, press your fingertips firmly into the floor and lengthen the sides of your waist to help keep your lower back long and free from strain. Using your arms this way allows you to modify the intensity of the stretch.

Fold Into the Stretch

Walk your hands forward, inhale deeply as you lengthen your torso, and exhale as you fold forward, lowering your elbows to the floor (pictured right). Again, use your arms to adjust the weight you release into your hips. If the stretch feels too intense, lift away from the floor and use your arms to support more of your weight. If you have space to spare in your hips, lower your torso and let your weight settle onto the floor.

As you come into the second version of the pose, you might feel sensations shift from your back leg to your outer front hip and buttock. The sensations that flood your hips might feel great or slightly unnerving—or a combination of the two. In any case, it's important to refine your alignment again to ensure that you're peeling away layers of tension rather than stressing any of your joints.

Start by making sure your hips are level. If you were meticulous about this in the first stage, you are probably in good shape. If not, then any imbalance will increase as you come forward. So if necessary, place a folded blanket under your right buttock so your pelvis isn't off kilter.

Look at your front thigh. Make sure it's parallel to the sides of the mat and that your front foot is directly beneath your back hip. Breathe into the sensations rumbling in your hips. Observe the reactions in your mind and try to let go of them by relaxing your eyes, jaw, and throat. Continue to breathe into your hips and allow your belly to melt toward the floor. Feel your hips and your mind soften as you allow waves of feelings to wash over you.

After 5 to 10 breaths in the forward bend, inhale to come back up. Press down through your fingertips as you lift your hips away from the floor and transition all the way to Downward Dog. Take five deep breaths and observe how your hips feel—lighter? clearer? achy? There's no need to attach any meaning to the sensations. No need to worry or judge yourself. Strong as these sensations are, they'll soon morph into different feelings as you switch to your second side.