End of Summer 2007 NEWSLETTER
Text Box: Find nice sturdy tree to stand under for inspiration. Begin standing in Tadasana. Lift your right knee up. Gently turn the leg out in the hip, without distorting your alignment. Place the foot onto the left inner thigh, calf, or ankle. Make sure you do NOT place it on the inner knee, this is too much pressure for the knee joint.. Press you foot into the leg and the leg into the foot. Feel your outer hips hug in and the abdominals lift in and up. Now, bring your hands in front of your heart for a prayer pose, press the hands into one another. Find balance here by focusing on a point ahead of you eye level. Breathe here for four deep breaths. Allow the body to sway as tree braches sway in a breeze but do not let a gust of wind knock you down! Moving into Padagustasana, hook the right index finger and middle finger around right big toe (yogi toe lock). Turn the right leg back to parallel and begin to unfold the leg in front of the hip. Only extend the leg as much as you can so not to compromise the alignment of the spine. If the back is bending forward bend the knee. Hold for another four deep breaths. Slowly release out of the pose and repeat to the other side. Text Box: Yes, summer is shortly coming to an end but it’s not too late to bring your Pilates and yoga practice outdoors. Build your own home practice and connect to nature! Phoebe

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Text Box: What’s Going On? Text Box: I was on many adventures this summer, so it was a struggle to stay with my weekly routine of classes. I really got a chance to appreciate the importance of a home practice. While on vacation, it’s easy to get stiff and feel out of shape when eating too much and sitting in car are involved. With a small exercise routine, I was able to jump back into my classes without feeling like I was starting all over. To build your own practice… Next time you go to class, try to remember four of your favorite exercises. Then while you sit front of the TV, try them out. Add a couple more each time you leave a class. Work on making it a well rounded routine by adding pushups, abdominal series, sun salutations, and stretching. Your home practice could be as little as ten minutes. Just something enough to wake up in the morning or help you wind down your day. Then in times when you can not stay in your regular workout routine (whether it is a vacation or too much work) you still have a little something to help your body maintain it’s shape. Unfortunately, as we get older it’s harder to get back where we once were. Maintenance is the key!! Text Box: Big Apple Core News Text Box: Move Your Core NY Text Box: Begin lying on your belly. With arms stretched forward, shoulder width apart. Engage abdominals and extend arms, chest, and legs off the ground into flight. Without initiating movement from the limbs, roll onto your right side. This is the ultimate test of core strength! Keep the body in alignment; tailbone down towards heels, front ribs in, shoulders down, and legs under the hips. Continue to roll onto the back with upper body and legs off the ground. Arms and legs still lengthening from core out through the finger and toes. Text Box: Now that is it is getting a little cooler it may be nice to take your practice outside. This might be a fun challenge with a friend. Grab a blanket, head to the park and play, play, play!!

Pilates Pose:      Log Roll

Featured Poses    

Yoga Pose:         Tree pose into Hand to Foot (Vrksasana into Padagustasana)

PHOEBE KELLY

Private Yoga and Pilates Training

Move Your Core New York

Featured Poses:

 

¨ Pilates: Log Roll

 

¨ Yoga: Tree pose into Hand to Foot (Vrksasana into Padagustasana)

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Volume 2, Issue 1

September

Private Session Special!!! At a very special rate of $50, schedule one session with me and together we will build your home practice. I will even include a written break down of your own personal routine.

¨ To complete the roll, continue to roll onto the left side with the same alignment as with the right and return to the belly in flight.  At first, you may want to perform the exercise quickly to use momentum. Then as you continue, try to slow down the transitions and pause in each position to work the core.