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Article co-authored by Jillian Hessel and published in...
Yoga Journal
March 2004, pages 78 ff.
The Other Mat
by Stacie Stukin
Exercise instruction
by Jillian Hessel
Six great exercises to incorporate into your yoga routine.
1. The Hundreds
This classic Pilates exercise warms every muscle and pumps oxygen-rich blood through the body.
Begin lying faceup on a mat with your legs extended, feet softly pointed. Stretch your arms at your sides, palms down. On an inhalation, press the small of your back into the mat, engage your core muscles, and imagine energy traveling out from the Powerhouse in both directions — through the crown of your head and through your toes. Exhale completely from your lower abdomen as you slide the ribs toward the waist and curl the head, neck, and shoulders off the mat. Simultaneously, keeping your lower abdomen scooped back toward your spine, raise your legs until your toes are at eye level and stretch your arms alongside your torso, about 4 inches off the floor. (You may need to bend your knees as you come up and/or raise your feet a bit higher to maintain scooped abs.) Pump the arms vigorously up and down, accenting the downbeat; breathe in through the nose for 5 arm pumps and out through the mouth for 5 arm pumps. Do 10 sets (10 breaths each), then slowly lower your legs, head and arms.
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© 2004 Yoga Journal
