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Stretch Now - More than just back care

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Whether you’re a struggling yogi, a seasoned teacher, or somewhere in between – it’s important that from time to time you revise and refresh your knowledge of the fundamentals. Not only is this applicable to yoga but across any discipline, a strong core knowledge of the fundamental routines and practices is essential for achieving healthy progress and future development.

Yoga Poses

Though they’re often the first poses we learn, we can often be complacent when it comes to the fundamental yoga postures. Refresh your knowledge of these key asana and ensure that you’re getting the most out of your yoga practice.

As with all exercise, you need to listen to your body, keep the back of the neck and spine lengthened and the rib cage lifted. Remember to breathe as you work with the different postures.

Tadasana (Mountain Pose)
Benefits: Mountain pose tones the buttocks while correcting poor posture and improving the alignment of the body by straightening the back and spine.

Mountain Pose

Stand with your feet together, making sure that your feet are perfectly in line with one another and your heels and big toes are touching. Extend and stretch your toes outwards and across your feet, while keeping your weight balanced on the centre arch.
TIP: If you find it difficult to balance with your feet together, you can separate them by between 5-10cm

Stretch your legs upwards while pressing your feet firmly into the floor. Ensure that your legs are perfectly in line with one another and perpendicular to the floor. Lock your kneecaps and tighten your quadriceps and buttocks, pulling them inwards and upwards.

Rest your arms against the sides of your torso, with your elbow straight, palms facing inwards and your fingers extended. Stretch your neck while taking care to keep your muscles relaxes and your head and spine in a straight line. Lift your sternum, bring in your abdomen and expand your chest.

Breathe and hold the asana for 20-30 seconds. Take care not to balance on the front of your feet, keeping your weight on your heels.

Virabhadrasana 1 (Warrior Pose 1)
Benefits: Relieves backache, lumbago and sciatica through strengthening the back muscles and toning the abdominal wall.
 

Warrior  Pose 1

Stand tall in Tadasana (mountain posture), with your back straight, shoulders back and arms by your side. Jump in the air, landing with your feet roughly 1.2m apart. Ensure that your feet are in line with one another and your toes are pointing forward. Raise your arms up to shoulder level so that they are parallel to the floor, locking your elbows. Press the outer edges of your feet against the floor.

Turn your arms so that your palms point towards the ceiling, before raising both arms above your head until they are perpendicular to the floor.

Rotate your torso and left leg to the left, turning your left foot. Taking care to rotate from the hip as well as the chest. Extend the rotation through the right leg, however ensure that your right foot remains pointing forward.

Bend your left knee so that your body forms two right angles, one at your left knee and the other in the hip. Take care not to overextend, your left knee should be in line with your ankle and your weight evenly distributed across both feet. Once balanced, lift upwards through the arms and torso, lengthening your spine towards the ceiling.

Breathe and hold the asana for 15-20 seconds, before gently bringing your arms down towards your side and straightening your left knee. Bring yourself back to Tadasana, before repeating the pose on the opposite side.

Virabhadrasana 2 (Warrior Pose 2)
Benefits: Improves breathing capacity by stretching the lungs and chest, reduces fat around the waist and relieves lower back pain.

Warrior  Pose 2

Stand tall in Tadasana (mountain posture), with your back straight, shoulders back and arms by your side. Jump in the air, landing with your feet roughly 1.2m apart. Ensure that your feet are in line with one another and your toes are pointing forward. Press the outer edges of your feet against the floor.

Raise your arms up to shoulder level so that they are parallel to the floor, with your palms facing downwards.

Rotate your left leg to the left, turning your left foot. For balance make sure that your weight in your left foot is centred on your heels, not your toes.

Bend your left knee so that your body forms two right angles, one at your left knee and the other in the hip. Take care not to overextend, your left knee should be in line with your ankle and your weight evenly distributed across both feet. Once balanced, return your focus to your arms, stretching them out fully as though you were being pulled apart in a tug-of-war. Turn your head to the left.

Breathe and hold the asana for 30 seconds, before gently bringing your arms down towards your side and straightening your left knee. Bring yourself back to Tadasana, before repeating the pose on the opposite side.

Healthy Living

We all know it – a healthy lifestyle is not just built on exercise and physical activity, but also on healthy eating. What we eat can affect our concentration, our energy levels, and even our mood. As a complement to regular exercise it is vital that we eat a nutritious diet – one that is low in saturated fats, artificial sugars and salt yet high in fibre, calcium and iron. A vital part of this is the recommended daily intake of five servings of vegetables and two servings of fruit.

Yet many of us have trouble meeting these daily requirements. We’re aware of the health benefits of freshly-squeezed fruit and vegetable juice, but are put off by old-fashioned juicers that are noisy, difficult to clean, and draw comparatively little juice.

iWell Juice Buddy  

This is where our new range of healthy-living juicers step in. The iwell Juice Buddy and the Coway Juicepresso offer a unique system which actually presses and squeezes your fruit and vegetables – instead of dicing and shredding them like other machines. This unique process extracts more juice, retains greater nutrients and flavour, and leaves you with dry, whole pulp that is easier to clean.

Now there’s no excuse for not getting your daily veggie requirements.

 


New to Stretch Now

Eco Yoga Mats  

*Limited Edition* Seasons 8mm Yoga Mat
Available in four vibrant seasonal colours, these limited edition 8mm yoga mats are a rare treat here at Stretch Now. Made from newly developed and patented TPE (Thermal Plastic Elastomer) foam, these eco yoga mats contain no latex, PVC or rubber and use no toxic materials in production.

Their patterned soft surface provides superb traction to ensure you are grounded in your postures without slipping, while closed cell construction prevents absorption of fluids – making it easy to keep clean. Available for special price of $50.00 and for a limited time only.

Shiva Rea DVDs   New Shiva Rea DVDs
Two new DVDs from the queen of prana flow yoga. Shiva Rea has revolutionised modern yoga, with her  vinyasa flow style, Krishnamacharya's teachings and a universal, quantum approach to the body. Her new titles, Yogini – Vinyasa flow yoga for women and Power Flow Yoga are an essential addition to any home yoga library.


year subscription

Australian Yoga LIFE

Australian Yoga LIFE magazine is happy to offer a free CD with any two year subscription to Stretch Now subscribers – but only for the next 7 days. Offer closes 8th June. Not only do you get eight great editions over 2 years for $56, but a complimentary CD.

Just go to this secure link https://www.ayl.com.au/subscription.php and fill in your details and add the code SN67 in the additional information box at the end of the form.

Australian Yoga LIFE

 
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