Autumn

Our theme for our Autumn set of classes is core strength and stamina. Our torso has layers of muscle which provide us with a girdle of support. We want these muscles to be toned and flexible. All core movement helps us with this and our work on poses and postures often involve this. A supportive core strength helps us to maintain a good posture whether sitting or standing, and this in turn helps to reduce tiredness. Tadasana lines our frame into a good standing posture, and our seated breathing position sets a good seated posture. Both postures focus on opening the front of the body, allowing space for the lungs and our organs. To avoid kinking the lower back when opening the front of the body, draw the tummy muscles back towards the spine.

Some homework for core strength

1. Lie on back with a block or cushion between the knees, lift the knees towards the chest, take the arms out at shoulder height. On an exhale let the knees fall to the right, on an inhale lift them back to centre, then exhale the knees to the left, continue for 6 each side, then lower the feet to the floor. If the back is feeling sensitive, keep the knees bent and the feet on the floor throughout.

2. Bend the knees and lift the feet off the floor holding them as close to the floor as is comfortable for your back. Hold for 3 breaths and repeat 3 times.

3. Both legs straight on floor. On an inhale raise one leg and lower on an exhale, repeat 6 times with one leg and then repeat with the other leg.

4. Both legs straight on floor. Raise one leg and circle, keeping the leg straight and letting the heel skim the floor. 5 rotations each way and then repeat with the other leg.

5. Finish with a gentle twist. Feet on the floor, knees bent. On an exhale let the knees fall to the right and rest there for 3 breaths then repeat to the left.

Finally if you would like a worksheet with our new salute sun sequence, if you send me a request with an e-mail I will e-mail a copy to you.

Have a good session.