Bodybuilders Workout

I’ve just read yet another article about bodybuilding which only shows more evidence that writers of this sport or hobby are only too happy to regurgitate the same old tired out information that’s useless at best and a complete crock of doodie at worst. Frankly, I’m getting a little sick of it. And I don’t like seeing other natural bodybuilders spin their wheels by latching onto pseudo-scientific malarkey that only keeps them groping in the dark for something that works. You’ll probably be surprised to find out which widely-embraced and beloved theory I’m prepared to debunk. No, it’s not the one about muscle being incapable of turning into fat or fat turning into muscle. I think even your average five-year-old knows that by now. Neither is it the one about muscles not growing directly from workouts but rather from recuperating between workouts. I have non weight-training, nerdy friends who already have that figured out. No, this is about the much coveted, yet completely erroneous “muscle confusion principle”. For clarity, let’s look at some common assertions that this silly concept hides within: “You need to ‘shock’ your body by changing your routine.” “Once you do a routine for awhile, your muscles get used to it and stop growing.” “You need to change your bodybuilding exercises to keep your muscles guessing.” “Muscles won’t continue to grow unless you keep them ‘confused’. Let me straighten this out: Muscles don’t need to be confused, baffled, perplexed, puzzled, bewildered, disconcerted or befuddled. They also don’t need to be “shocked”. What they need in order to continue growing is to be systematically overloaded and recuperated. Let me repeat that: Systematically Overloaded and Recuperated. Here’s another piece of startling information. In order to systematically overload and recuperate your muscles, you could feasibly use the same exercises in the same sequence for the next twenty years. I’m not saying you need to or should – only that you could. You could do it and keep gaining muscle mass as long as you know how to accurately and unremittingly overload and recuperate your muscles. To check the validity of my claim, simply apply your rational faculty. Why would your muscles need to be “tricked” or “confused” in order to grow? Although they might be connected to neuro-transmitters present in the nervous system, they’re not equipped with little micro-brains that need to be fooled. Simply put, they’re made out of actin and myosin; two proteins that need to be broken down in order to start the process of recuperation that possibly leads to compensatory size increases. Notice I used the word ‘possibly’. If we break the tissue down and don’t allow enough recuperation to not only repair the damage done but also build compensatory strength and size, our muscles simply won’t grow. They’ll stay the same size or even worse, become a little smaller. That’s what can happen from extreme over-training. Where did “Muscle Confusion” Originate? The stimulus that started and perpetuates the muscle confusion lie is another common phenomenon and myth in bodybuilding: the “pump”. This is a phenomenon because it really occurs; people do get a feeling of expansion in their muscles after working them. It’s a myth, however, from the standpoint of believing that this sensation represents evidence of muscle growth. A pumped sensation in a worked muscle is caused by a back pressure of blood flow and lactic acid in the capillaries. It has nothing to do with inter-workout recuperation and compensatory tissue growth. Therefore, regardless of whether a change in our workout routine causes us to imagine or actually feel a better pump, it’s not an indication of real progress. But the facts haven’t stopped it from feeding the muscle confusion myth. People will swear up and down that their change of routine has given them a better pump and a subsequent resumption of progress. My objections are only proven correct when these individuals possess muscles that haven’t grown at all six months or a year later. Why “Muscle Confusion” can hold you back Frankly, too much adherence to the muscle confusion principle can cause feedback confusion. If we change our exercises and routine too often, we won’t accumulate enough feedback to tweak our volume strategy and put it in to the momentous gaining zone. I’ve seen people change their exercises every week. I’ve even been one of those people (years ago). Would you like to know where all that “muscle confusion” got me? Absolutely nowhere – nadda - Zilch! I had good workout pumps. But I experienced no gains at all from massive confusing and befuddling of my muscles and entire body. Some people maintain that they need to change their bodybuilding exercises once in a while to alleviate boredom. That’s fine, as long as it’s not so often as to hamper the ability to read feedback and make adjustments that lead to actual gains. Personally, I never get bored in the gym. There’s something so exciting about seeing continuous muscle growth happening naturally and right on my formerly hard-gainers body. It blows away any fleeting sensation I might have once gotten from merely changing an exercise in the name of… “confusion”.

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Lauren Drain Stats

Date of Birth: January 31, 1985

Birth place: United States

Location: Connecticut

Occupation: Nurse (specialization - patients with cardiovascular disease), personal trainer, fitness model

Weight in the competition: 57 kg

Weight in the off season: 61 kg

Height: 168 cm

Tadasana (Mountain Pose)

Tadasana is the foundation for all the other standing poses, so let’s begin at the foundation of our body, the feet.

The feet are not fixed to the ground; they move with and support the body each and every day. They need to be flexible and mobile, yet strong and firm, creating an unwavering solid platform for the body. If the feet are stiff or collapsed, our entire body may suffer from imbalances and misalignments.

Stand with the feet together, ankle bones touching, the toes spread and the arches lifted. Take the time to sense your balance, feeling an evenness of pressure through the soles of your feet. Try to maintain this integrity and placement.

Now moving from the ground up we’ll take our awareness to each and every part of our body. Begin by engaging the thigh muscles, gently lifting the kneecaps, being sure not to jam the knees back. Squeeze the buttocks lightly and draw the navel to the spine softly. Through this abdominal contraction the front of the body meets with the back of the body. Sense your neutral pelvis.

Inhale, hunch the shoulders up around the ears, exhale and draw them down, creating length in the neck, having the arms active beside the body, palms facing the thighs. Slightly tuck the chin, extending through the crown of your head. Use a visual of a bunch of balloons, floating and balancing the weight of the head on top of the spine.

Focus on still maintaining your foundation. Remember the feet, anchoring and grounding the body into the floor. Imagine two opposite lines of energy extending out from your center, one grounding into the earth, the other reaching heavenward.

Sense the elongation through the spine, opening the spaces between the vertebrae, allowing the discs to breathe.

With a soft gaze find a point of focus directly in front of you at eye level. Alternatively close your eyes (unless you experience dizziness) and step inside yourself.

Take time to sense the breath here, becoming in touch with your center.

Now we’ll begin to shift our weight from center to sense what takes place particularly in the postural (stabilizing) muscles.

Tadasana is the foundation for a strong body, creating a still mind and building a solid practice. It brings balance and symmetry to the body. We retreat inwards to sense our neutral spine, self, and senses, creating a neutral mind, a standing meditation.

Slowly take your weight onto the toes, almost lifting the heels from the floor; sense the engagement of the muscles that keep you from falling. Shift your weight back to center.

Repeat the process, slowly taking your weight to the heels and back, moving with awareness.

Now repeat the same, moving from side to side, exploring the two extremes and sensing that subtle mid-point, that place where the body is completely balanced.

Step inside your center of balance— your natural plumb line. This is a place we do not often take the time to feel. The body feels light, weightless, elongated and relaxed. It is no effort for the body to be here.

Lateral Roll Downs

Standing in a wide stance, feet, knees, and hips in line:

Inhale, raise the right arm up to the side, dropping the shoulder and maintaining length in neck. Slightly bend (soften) the knees.

Exhale, bend the body to the left, maintaining a neutral pelvis, expanding the right ribcage towards the ceiling.

Inhale, twist the body to look towards the floor.

Exhale, release the body, allowing it to hang forwards.

Inhale, hold it there.

Exhale, navel to spine, uncurl the body with knees still bent, rebuilding the spine vertebra by vertebra, keeping the head and shoulders as the last to come back up to neutral.

Repeat other side.

Repeat 2 times each side.

The sides of the body gain a good stretch as the ribcage and lungs are expanded during the lateral part of this exercise, helping to aerate the lungs. The spine is mobilized and limbered both in the side (lateral) flexion and when rolling up. The back and abdominal muscles are strengthened while the internal organs are massaged. The passive inversion brings a fresh supply of blood to the brain.

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The basic shape of your body, or your somatotype, can be categorized in one of three basic ways.

The ectomorph is characterized by a long, thin neck, small bust, slender arms, and flat stomach. The hips tend to be bony, and the legs are long and thin.

The mesomorph has well-developed, firm muscles in the arms and legs, flat stomach, narrow hips, and wide shoulders.

The endomorph has a decidedly round, feminine body, typically with a full bust and legs and small hands and feet.

Endo, ecto, meso—each body type has its own special appeal, and no one of them is “better” than any other. The trouble comes in trying to be what you’re not and feeling unhappy about it the ectomorph who wants the full, womanly proportions of the endomorph; the solid mesomorph who longs for the grace and slenderness of the ectomorph.

Do try to make your body—whatever its type—as fit as you can, and learn to wear clothes that flatter your figure and your proportions. You’ll feel much better by developing your own unique charm than by vainly pining for something you can never be.

Even though you’re young and healthy, your body is still growing and needs proper rest if you’re to recharge and feel ready for every busy and exciting day ahead. Skimping on sleep is a beauty no-no; you’ll be pale, hollow-eyed, and have no energy for school, friends, and fun. Follow these tips provided by the Better Sleep Council for a sound night’s rest:

Exercising during the day will help you sleep better at night. But don’t engage in any vigorous activity before bedtime; it will raise your heart rate and interfere with relaxation.

If you have trouble sleeping at night, don’t nap during the day.

Give yourself at least a half hour to relax and unwind before bed. Try reading or watching television to get into a nighttime frame of mind.

Take a warm (not hot; it’s too stimulating) bath before bed. Warm water draws blood from the brain, sends it to the skin’s surface, causing you to feel drowsy. So add some bubbles or bath oil and sweet dreams!

Snack on food containing tryptophan, a sleep-inducing amino acid, before bed. Good choices: milk, cheese, eggs, cashew nuts, turkey.

Try going to bed and getting up at the same time every day, even on weekends. The consistent routine will help you sleep better.

The following sleep-related questions and answers give you more fast facts on the best rest in town:

Q. Why does my complexion look pale and lifeless when I haven’t had enough sleep?

A. Staying awake when tired diverts blood from the face to the muscles and organs. Result: a drawn, wan look. What’s more, pale skin makes undereye circles more noticeable. Solution: More sleep will put you back in the pink fast! Also try a revitalizing facial mask to get that rosy glow. Dark circles can be hidden with concealer.

Q. Can lack of sleep cause skin problems?

A. Yes! Exhaustion causes stress, which in turn can trigger acne breakouts. Or, being overtired can slow the skin’s oil production, leaving you with dry, flaky skin. More rest will help fight both excessive oiliness and dryness.

Q. Why are my eyes puffy in the morning?

A. When you lie down for any length of time, fluids accumulate where skin is thin—on lids, under eyes. The swelling will go down once you’re up, but to speed the process, place cold compresses on closed lids for a few seconds to constrict blood vessels, help disperse fluids.

Q. I wash my face well at night; why does it feel greasy in the morning?

A. Your skin cleanses itself while you sleep, leaving a slight residue of oil, salt, and dead cells. Before bed, use a nonoily mois‑

turizer that won’t clog pores; wash face with a mild cleanser in the morning.

You and Your Doctor

As a budding young woman, your professional health care may be limited to a periodic routine physical, with occasional treatment for various ailments. Your family doctor may check your eyes, ears, nose, and throat, listen to your heartbeat and your breathing, measure your weight and height, take your blood pressure, and test your reflexes. Sometimes the family doctor may be a gynecologist and perform a routine pelvic examination as well.

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Anllela Sagra Stats

Born: October 6, 1993

Height: 174 cm

Weight: 58 kg

Rich Gaspari Stats

Born: May 16, 1963

Pro-debut: 1985 IFBB Night of Champions, 1985

Best Wins: IFBB Mr. Olympia Runner-up, three times, 1986, 1987, 1988

Retired in 1996

Dennis Wolf Stats

Born: October 30, 1978

Height: 5'11"

Weight: 260 lbs (contest), 300 lbs (off-season)

Pro-debut: World Amateur Championships, 2006

Best win: Arnold Classic, 2014

Casey Viator Won Titles

1970 AAU Teen Mr. America

1970 AAU Teen Mr. America (Most Muscular)

1970 AAU Mr. USA

1971 AAU Mr. USA

1971 AAU Jr. Mr. America

1971 AAU Mr. America

1980 IFFB Louisiana Grand Prix

1980 IFFB Pennsylvania Gran Prix

1980 Pittsburgh Pro Invitational

Jeremy Buendia Stats

Born: 26.10.1990

Height: 177 cm

Weight: 87 kg

Wrist Rotations

Start in Supported Virasana.

Exhale, extend through the fingers.

Inhale, release. Repeat 5 times.

Exhale, hold the extension and simply rotate the hands around the wrists 10 times, then reverse rotation opening the front and back of the wrist.

Inhale, keep breathing, relax and shake the hands out.

Wrist Stretch

This is a variation of the Wrist Rotations. Extend the arms straight out in front in line with the shoulders.

This time simply inhale, and exhale, flex the wrist by pulling the fingers towards you ‘pushing through the palm’ and hold for 3 breaths.

Inhale, release the hand forwards, fingers now pointing to the floor, opening the front of the wrist, and hold for 3 breaths.

Repeat other side.

The wrists are warmed and limbered in preparation for weight-bearing exercise. As we articulate the joints, the muscles and tendons that run from the elbows to the fingers are lubricated.

This exercise is excellent for RSI (repetitive strain injury) and great to do if you spend a lot of time at a computer.

Dog (Downward-Facing) Preparation

Starting in Cat position, check your correct alignment before you begin.

Inhale to prepare.

Exhale, draw the navel to spine and push through the palms, lifting the knees to one foot (30 cm) off the floor. Take the spine and neck with you.

It is essential to keep the spine and neck in one line and activate the three girdles of strength, keeping the shoulders away from the ears.

Inhale, release the knees to the floor.

Repeat 4 times.

The wrists and shoulders are strengthened in preparation for the following stronger poses.

Caution: If you experience any pain through the wrists, you can roll a blanket or towel and place it under the heels of the palms to decrease the angle at the wrists. If this pose is still too strong, simply rest back into the Child pose

Dog (Downward-Facing)

Start in Cat position

Inhale to prepare.

Exhale, draw navel to spine and push through the palms, coming right up onto the toes and lifting the pelvis as high as you can.

Inhale, push the heels towards the floor, coming into Downward-Facing Dog. If it feels more comfortable for you, step your feet back a couple of inches (about 5 cm). Repeat 2-10 times.

&Work with lifting the tailbone high, taking the weight out of the wrists.

Sense the lightness of the pose, the even pressure through the palms and the feet, and the neck soft and released. Breathe deeply as this pose uses a lot of energy.

Inhale, come back up onto the toes.

Exhale, release down into Child pose.

Advancing it

Inhale, come back up on to the toes.

Exhale, bend the knees to hover off the floor.

Inhale back up on to the toes.

Exhale, into Downward-Facing Dog.

Inhale, release with control the forehead back onto the hand towel. Repeat all x3 then inhale and release back into Child Pose.

This pose is an inversion; the head is lower than the heart, which brings fresh blood and oxygen to the brain, oxygenating and revitalizing the mind and body, enhancing concentration. It is excellent for rejuvenating the facial muscles and brings harmony and balance to your hormonal system. The weight of the head naturally creates traction on the neck, elongating the spine, and releasing any pressure on the discs and nerves.

Downward-facing dog strengthens the diaphragm and abdominal muscles, improving digestion, respiration and circulation.

Right-Angle

Stand by a wall and place palms onto the wall at a point halfway between the shoulders and hips. With fingers evenly spread and pointing upwards.

Inhale to prepare.

Exhale, step the body back away from the wall until your body forms a right angle with your legs, making sure the feet are in line with the hips and hip-distance apart.

Place even pressure through the palms, activating the arms and extending through your sit bones to the back wall, elongating through the spine. Roll the shoulders outwards, broadening the mid-back, armpits facing to the floor. At the same time open the chest. This time the head does not hang, the ears remain between the arms and you lengthen out through the tailbone, creating a flat table top with your back. Again the knees can be bent if the back arches too high (or walk the hands higher up the wall) or if it is too strong on the backs of the legs.

Hold for 5 breaths.

Releasing, walk back to the wall.

As an alternative to Downward- Facing Dog, this pose is ideal for stretching the whole back of the body, in particular the backs of the legs. The hands, wrists, shoulders and arms are also stretched.

Cobra (Bhujangasana)

Start by lying on your stomach, making sure you are comfortable. You can lie over your flat pillow if you feel strain in your lower back. Place folded hand towels under the forehead, maintaining length in the neck, again sensing your neutral spinal position.

Arms are at a 90-degree angle, elbows out in line with the shoulders, and wrists in line with elbows, then just move the elbows forward and the wrists closer to each other.

Inhale to prepare.

Exhale, draw the navel up off the floor, engaging the pelvic floor muscles by placing weight into the pubic bone. Sense the stability this creates around the pelvis and the lower back.

Inhale, release your abdominals back to the floor. Repeat 5 times to sense how the breathing system functions against gravity in this position.

Exhale. As you do this slide the shoulders down away from the ears, activating the mid-back stabilizers, raise the head up but keep the gaze to the floor, neck long and lenthened.

If comfortable in your lower back, you can advance it.

Inhale to prepare.

Exhale, navel to spine, and push up onto your palms, straightening the arms. Squeeze the buttocks, activating the Thoracic girdle of strength, extend through the toes, activating the legs. Experience the pose. Breathe into it.

Hold for three breaths.

Inhale, release back into Child pose

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Variation

1. Inhale, come back to center, take hold of the ankle.

Exhale, lift the other arm up and lean over to the other side.

Repeat the sequence 5 times. 4. Repeat sequence on other side.

Through stretching the sides of the body, we open the upper ribcage and lung, increasing lung capacity, stamina and circulation. The back is flexed, mobilizing the discs and spine, and opening the joints at the side of the spine, allowing the spine to breathe.

Advanced One-Arm Balance

Sitting on the left side of your buttocks, place the left hand onto the floor, fingers pointing to the side.

Inhale to prepare.

Exhale, draw navel to spine; push weight through the palm and extend the right leg. Place the left leg under and behind the right and lift the hips off the floor towards the ceiling. Balance here, stabilizing your body by activating all three girdles.

Inhale, bring the top arm up and over; lift the hips away from the floor. Sense an opening through the right side of the body and chest.

Tuck your chin into the throat and look to the floor.

Hold as long as you can and maintain a smooth breath through the pose.

Inhale, release down and repeat on the other side.

This exercise is a total body toner.

It activates and strengthens all three girdles, deepening their connection with one another, enhancing core stability. The pose builds endurance and stamina and enhances co-ordination and synergy of the muscles, improving general balance, function and shape.

Cat (Marjariasana)

Begin on all fours, like a cat. Check your alignment. The wrists are placed in line with the shoulders and the knees in line with the hips; thighs are vertical. The palms are spread evenly onto the floor, with the middle fingers pointing forwards.

Find your neutral spine by extending through the crown of the head and tail bone. Direct the gaze between the hands; the neck is in line with the rest of the spine.

Maintain length in the neck, by activating the Thoracic girdle and sliding the shoulder blades down the mid-back.

Abdominal and Pelvic Lift

Without moving the spine:

Inhale to prepare.

Exhale, draw navel to spine with 5 small contractions, engage the pelvic floor, and sense the abdominals hollow back to the spine. Feel the connection between the Abdominal girdle and the Pelvic girdle.

Inhale and release the abdominals toward the floor.

Repeat 5 times.

Through toning and strengthening the abdominal and pelvic floor muscles we create more definition in the waist at the same time as building that all-important core stability.

Cat and Back Extension

Start in Cat pose. Be sure to check your alignment. Do not sag into your shoulders, but lift upwards out of the shoulders, pushing through the hands.

Inhale to prepare.

Exhale, draw navel to spine with 5 small contractions; engage the pelvic floor.

Inhale - take a small breath into the lungs while still maintaining abdominal and pelvic floor contraction.

Exhale, extend the right arm and left leg out from the center, reaching through the fingers and extending through the toes, squeezing the buttocks.

Hold for 2 breaths.

Inhale and release back to all fours. 7. Repeat 5 times on each side.

The buttock and arms are toned and the spine is elongated through this extension exercise. More importantly, you build strength in the three girdles as we initiate them to find our balance, improving stability at your core. As your focus and concentration are developed, stamina, equilibrium and harmony of the mind and body are also improved.

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William Bonac Stats

Height: 170 cm

Weight: 103 kg

“Nutritional supplements can be as powerful as drugs”

Oh, My Gosh! This is probably the biggest fallacy you can find amongst hundreds of different advertisements in bodybuilding magazines. Here you have some examples picked from the last issues of well known bodybuilding magazines:

Next generation in anabolic supplementation…

Made from compounds that have the same molecular structure of testosterone…

Nobody boost testosterone more than we do…

This is hardcore; the most powerful stimulant ever…

As close molecularly to anabolic steroids as we seen in a legal product…

Raise your testosterone up to 154% with your first dose…

Notice the same manipulation pattern? They try to convince us that nutritional supplements work like drugs. The whole concept is completely nonsense.

Consider the following idea: FDA approves any nutritional supplement because they have tested the products as innocuous. These products receive the label of nutritional supplements. Drugs, on the other hand, receive their specific label that complies with drugs regulations and requirements.

I’ll always remember when Dan Duchaine (the first and only true steroid guru) stated some years ago:

“Anabolic steroids are drugs and nutritional supplements are just food”

This is the epitome, the quintessence of bodybuilding common sense. This simple phrase ends with numerous false myths, fallacies and half truths so common in the nutritional supplement industry. Always remember the wisdom of Dan Duchaine!

PS. I must admit that food by itself has not the same effects of the drugs, but I also admit that food causes an hormonal response in the human body. But this hormone response is very limited and absolutely not comparable with the effects exerted by drugs.

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Don’t eat a meal for at least an hour before exercising and wait at least a half hour afterwards.

Don’t gulp cold water after exercising; sip slowly to prevent abdominal cramps.

Do make sure that you’re warmed up before you begin strenuous aerobics and calisthenics.

Do dress properly. On cold days wear tights and, if necessary, socks and leg warmers. Otherwise, don what’s most comfortable: leotards, tights, sweats, even shorts and a T-shirt. Keep hair tied up or back, away from face.

Do exercise to music. Jazz, rock, pop will get you going, make the workout fun.

Do exercise with a friend; she’ll help and encourage you, as you will her. Make a regular date, two or three times weekly.

Do wear sneakers when doing aerobic exercises to absorb shock, add protection.

Don’t forget that “going for the burn,” an increasingly popular fitness goal, is not wise, according to sports medicine authorities. A fiery-hot feeling in a muscle indicates that the muscle can no longer fuel itself efficiently. What to do? Stop exercising and rest, or work another part of your body for a while. Don’t work through the burn; it will only increase the chances of further injury or damage.

Do pamper yourself after a vigorous workout. A hot bath or shower will help alleviate any aches and pains from sore muscles, and will ease tension too. It will also freshen your skin, which has cleansed itself through perspiring. Other postexercise treats: a heating pad, at-home foot massage, a whirlpool or jacuzzi.

“Sneaky” Exercising

To maximize the good effects of your fitness regime, add these little mini-workouts to your daily or weekly routine and start reaping the benefits soon!

Get off the school bus a few blocks before your stop on the way to and from school; walk the remaining distance at a brisk clip.

Instead of using elevators or escalators, walk up and down stairs as often as you can.

Help Mom with the housework. Look for chores that really demand some elbow grease—wash the car, scrub the floors, rake the lawn.

Take your dog out for a run. He or she will appreciate it, and so will your figure!

Don’t forget that you can behaving fun while exercising. What about roller or ice skating, tennis, skiing, horseback riding, volleyball, swimming? Even that old childhood favorite, jumping rope, builds endurance, gets the heart going.

If you learn to integrate exercise into your normal routine at an early age, you’ll have mastered a beauty secret that will always enhance your good looks at any age.

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Hope Beel Stats

Born: February 03, 1989

Height: 170 cm

Weight: 57 kg

These exercises tone the buttocks, building endurance and creating definition in the muscles, while strengthening and sculpting the legs. The lower back and pelvis will also be strengthened, and again the abdominals will be toned, creating core stability.

It is imperative throughout the exercises that you draw the navel to the spine and pull up on the pelvic floor muscles. This activates the Abdominal and Pelvic girdles and strengthens their connection at the pelvic platform, ensuring the spine and pelvis is protected during movement. I will refer to this activation of muscles simply as ‘navel to spine‘. Remember to keep the facial muscles relaxed and the jaw soft, ensuring there is no tension as you work.

Bridge (Setu Bandhasana)

Start in supine rest position. Then bring the feet a little closer towards the buttocks. The arms are extended beside the body with active hands and fingers. It is important to activate the Thoracic girdle, drawing the shoulders away from the ears; creating length and protection of the neck.

Commencing with the concept of the Pelvic Rock:

Inhale to prepare.

Exhale, draw navel to spine, sink the lower back and peel the pelvis up off the floor, creating a crease and fold across the abdomen.

Inhale, release back to a neutral pelvis. As you release it, massage the lower spine and broaden the back of the pelvis onto the floor.

Repeat 3 times.

Advancing the work, exhale, peel the pelvis and then just the base of the ribcage off the floor.

Inhale, release the spine and imprint each vertebra back into the floor, coming back to neutral. This will intensify the sensation, bringing your awareness to any segments of your spine that feel blocked or stuck together. Taking the focus of the mind there, use the breath and motion to uncoil your spine.

Take it a step further. Remove the hand towel. Exhale, draw the navel to the spine, peeling the pelvis, the base of the ribcage, then the mid-back up off the floor, resting on the shoulder blades, in the Bridge. Squeeze the buttocks and sense one line from breastbone to pubic bone; keep the hips lifted and even.

Watch that the knees do not roll in or splay out, maintaining even pressure on the feet.

Hold for 3 breaths and repeat 5-10 times.

As you mobilize and strengthen the spine, you rejuvenate the spinal discs, cord and nerves, which play such a vital role in our overall body maintenance and function. By moving each of the vertebrae, we bring balance and symmetry to our structural tower.

The buttocks, abdominals and back of the thighs also benefit from this pose.

One-Legged Bridge Balance (Advanced)

Commence in the Bridge.

Place the hands up under the lower back and pelvis. If comfortable, balance here for a moment and breathe.

Inhale to prepare.

Exhaling, engage navel to spine then raise the right leg high in line with the right hip. Point the toes towards the ceiling.

Hold and sense your balance.

Exhale, navel to spine, flex the foot and lower the leg in line with the left knee; working with control from your abdominals, squeeze your buttocks.

6. Inhale, point the foot.

Exhale, engage the abdominals and raise the leg back up. Repeat 5 times.

Inhale to release the foot to the floor; exhale, take the other leg up. Repeat as above 5 times. Then inhale, release foot to the floor.

Exhale, roll your spine down. Draw the knees into the chest to release the lower back.

This pose is a passive inversion and a strong back bend. It opens the front of the chest and spine, releasing anterior pressure on the spinal discs. It strengthens the whole of the back of the spine, giving the thighs and buttocks an overall tone.

It aids in venous return, reducing fluid retention in the ankles, and delivers a fresh supply of oxygen to the brain. The thyroid glands in the neck are stimulated, helping to regulate the hormonal system and bring balance and harmony to the body

Single Leg Crunch

From supine rest position draw both knees into the chest. Beginners or people with neck problems place a cushion under your head. Place the left hand onto the right knee, right hand onto the right ankle.

Inhale to prepare.

Exhale, navel to spine, extend the left leg up into the air, pointing the toes. You can either stay in this position or lower the leg towards the floor, coming to a position where you are comfortable — no lower than a 45-degree angle.

Inhale and prepare again.

Exhale, navel to spine, activate the Thoracic girdle, and draw the shoulders away from the ears. If comfortable with your neck, peel the head up off the floor, coming to a classic crunch position.

Inhale and swap legs, taking hold of the left knee and ankle.

Exhale, engage abdominals and extend right leg either straight up or to your comfortable position.

Repeat 10-20 times.

Release, draw both knees into the chest, and rock the body side to side, releasing the lower back.

All of the abdominal muscles including the deep, side and the top layer are toned with this exercise. It strengthens the calf muscles and front of the thighs and teaches co-ordination of the upper, lower, left and right sides of the body. This is a great exercise to shape the waist and flatten the tummy.

Side-Lying Breathing

Sitting with the legs to the side, line the heels up with the buttocks, and lay yourself down onto your side, extending the lower arm long. Place a folded hand towel in between your ear and lower arm, aligning the upper spine with the lower spine. Place the upper hand onto the top hip and stack the hips on top of each other, aligning the pelvis and lower spine, finding your neutral alignment. Use the visual of suspending the waist up off the floor. Place the hand under the side of the body, cupping the waist in the palm.

Inhale, breathe into the hand, allowing the abdominals to expand.

Exhale, draw navel to spine and sense the base of the ribcage and the waist lift away from the floor as the ribcage compresses with the abdominals.

Inhale, release the abdominals again. Repeat 5 times.

This exercise teaches you to initiate the breathing system in a side-lying position. It tones the waist and abdominals, creating a strong foundation for the exertion of movement in this position.

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