Can Yoga Make You Stronger? of 20+ PoMuscle Fitness Can Yoga Make You Stronger?| sy pats sienecneia ‘Many people worder if yoga con improve their musele fess, They tecognize thal yogo ean help reduce sitess and increase flexbiliy, but when it comes fo increasing muscle fiTness, they think it might be a ile too ‘weak’ to do the job. The fact is that yoga con definitely moke you stronger. A study was conducted at the Universiy of Califia at Davis. Ten college ‘coach potatoes’ adopted 1 yoge routine for eight weeks, Each week, they attended from hwo to four classes during which they spent 10 minutes on breath contol. 15 minuies of warm up exercises, SO minutes doing yoga osanas ‘and then 10 minutes of relaxation/mediation. Av the end of the eight-week period, the researchers measured the studenis’ fess and discovered that their muscular strength had increased by up to 31% their muscular endurance improved by 57% their flexibility increased by 188%, and their cardio respiratory fitness improved by 7%. These resus are prety amazing when you corsider that he study wos ‘rly conducted for eight weeks, How can something that seems so benign have such @ major impact on muscle fines? Muscle Strength Unlike traditional weight building exercises, in yoga ‘your body provides the resistance. While you are net likely going to produce the bulked yp muscles of some weight lifes, you will certainly increase your muscle strength. ‘Moony poses in yoga are done very slowly or you soy in the posture for several breaths. It is much more challenging to your muscles to hold a pose of do it slowly than it is to callow momentum to move you through an action. | have been working cout with weights for many yeors so my muscles are used lo being strengthened. Yet, | have practiced certain yoga roulines during which my muscles sereomed for merey and | actually had to get out of the pose and then resume it because my muscles were so chollenged, I dont ofen experience tis dung ‘weight Faining sessions. In addition, some bolonce postures such os Tree Pose and Shoulderstand require enormous muscle control in order to prevent you from falling over. This helps to build ond she ‘your muscles. ighen Muscle Balance In weight iaining, you isolate « specific muscle as you perform an exercise and this leads to « short, tightened rmuscle The muscles you develop during yoga are more kely to be elongated, because while you are strengthening them, you are simutaneously lenghering them. You ako do nat focus Con an isolated muscle, but actively recruit the smaller muscle groups as well. You truly work your entre body when you proctice yogo. Practicing yoga can help realign your muscles, so ‘hey are more bolanced. Sine specific muscle group, you are kes lely to get ijured In addiion fo all is ther benefits, yore can help you improve muscle fin primary means of stengih taining or you want ito supplement your other exercises, yoga can help your muscles grow fi, balanced, and stong you are nol overwking any Whether you choose io use it as your Della Menechella is a yoga and fitness enthusiast who hos been involed in filness for over thirty years. Here website hitp:/ /www-beauty-fiess-yoga-source.com is filled with practical information about how you ean make yoga and fines a postive par of your life Article Source hip://EzineAricles.com/Texpert-Della_MenechellaThe Impact of Yoga on my Life | became porticulerly interested in exercise during my {ime at University and after focusing mostly on weight training, wanted to try something new a different way lo exercise, I had a go at yoga and was really suprised fo see an immediate improvement in my flexibiliy and also felt that I could contol my emotions during the exercise. When discovering that Yoga is not only physical exercise bul combines mental and spiritual aspects as well, | became interested in the impact it could have on my Ife Physically, affer one class of yoga | can look in the mirror and feel that my appearance has improved - my face is brighter and | have adjusted and improved my posture ‘When just using machines. fo weight fin. itis easy fo focus just on one group of muscles ond neglect others. Yoga has helped me avoid overworking particular muscle groves and therefore, the muscles of my body are evenly balonced By practicing yoga my flexibiliy has improved. For example, immediately afer portcipating in ¢ class at @ yogo conference, [ek that my spine had lengihened and I fel taller. My body no longer fel siff and ridged (which can happen aller weigh ‘raining) instead | was more supple and agile. From the moment that [hold @ posture and go beyond the pain of the tightness cof my body. the moment that | breathe deeper and longer {1am stionger, more peaceful and conscious of my emotions When practicing yoga my mind is sharper and free from all thoughts, ‘When | practice yoga regulaily I find that lean control my emotions beter. At fist when | would hald « pose the pain would meke me feel fustiaied, but | have learnt fo be patient ‘and feel calm through deep meditation. Yoga has taught me fo contol my mind. Lam particularly ineresed in the manita expect cof yoga, | have not yet fully explored this yet, but I intend to spend more time doing so, Practicing yoga has made me feel more belanced emotionally. for example if | am feeling depressed o sessed before yogo, | ind thal after yous class [eel totaly diferent. | feel relaxed and peaceful. In contrast sometimes | feel tired and sleepy, but offer doing yoga | feel more awake and alive, content and happy in myself can feel a smile oppear on my face By Namaste Tee ‘Music con ploy on important role in the yoga class ond con change the dynamics of the class, significantly. can have an impact on the ambience of the yoga class enabling you fo go on a more spirival journey. A yoga teacher's method and approach to teaching can alo have an impact on the experience of ‘he yoga class. For example: on energetic ond enhusiostc, teacher, leads to on uplifing experience, in contrast, ¢ teacher with @ more spirival approach can lead to a more meditative experience. Some teachers have left 4 losing impression on me and have inspired me to ccontiaue my journey in yoge. Yoga has hod 0 big impact on my ie physically, mentally and spiritually. When I practice yoga regularly | can feel my body flowing wih energy ond I feel more in-touch with my emotions -- yoga is of beneft to my physical and emotional wellbeing, | intend to continue to practice yoga and make t part of my Hfestyle - | know that yoga will play an important cole in my journey through Ife.Curriculum Vitae MR. Kanchon Subthaipanit (Tee) Personal Profile Enihusicxm ond eoger lo educate al novation in spot science and heath concem in every area e.g. finess exercise, nutition, and yoga, Ready for all kind of cining ‘or heath improvement, open-mind, ready to lear and inleres! to join all ocvily and exhibition to catch up the rend of the exercise Skills and Expertise VIR, TRK Tha Boxing Agility raining. ladder Hooas Balls Hurdle no, Power, Ashlango, Vinyasa Bodyoul Healy ese rin rmubi purpose 1 Performa Medical - CPR from Thai Red Cross Notion ond Supplements: For Spers and general heathy it traning e.g: high blood pressure, elderly people cond injury asic: Rng and Haor exercise (Gymnastic Strength Training) Work Experience 0 = Present Tue Finess (Asok Bangkok) personal tainer = 2009 Calfomia Fitness (Pattaya) personal trainer 16 = 2007 200 Manager of Chiropractic ond o medicine Clinie(Pattaya} Education 2001-2005 : Bachelor Degree of Finance & Banking Assumplion University of Thailand 1005 + Assumption Co Sritacha, Chonbur Certificate 2011: Certified Yoga Teacher. Invemational Yoga Federation {NF} ond Yoga Alliance Fines Innovation, Thailand ified Strength and Conditioning Specialst (CS fh Conditioning Association (NS xercise (ACE) 2008 -T le = Filness In Other qualifications and courses completed June,2011 : As inference - Hongk ding in many Yoga Workshop ~ David Swensen, Keith Kempis, Laurence, ViPR Instuctor Course - True Finess, ci. Magazine, study with famous yoga teacher is R up the crown for laughting and make them peaceful canting) 0 : Thai Yoga Festival - My Favorite te y Wells who can wake Personal Details MeKanchen Subhaipan' 38 Sold Pracharatbampen Road, Dindang, Bkk 10400 Mobile: 085-089-5596Half Lord of the Fishes Pose (Ardha Matsyendrasana) Sit on the floor with your legs staight out in font of you. Bend your knees, put your feet on the floor, then slide your left foot under your right leg to the outside of your right hip. Lay the outside of ee eee eee oe a Se en ge eee ec point ditecly up at the ceiling Exhale and twist toward the inside ofthe right thigh, Press the right hand against the floor just behind your right buttock, and set your left upper arm on the outside of your right thigh near the knee Pull your front torso and inner right thigh snugly together. Press the inner right foot very actively ee oe ee on Cee eee aes shoulder blades, and continue to lengthen the tailbone into the floor. oem turing your head to the right. DCN enn eM more through the slemum, pushing the fingers agains he floor to help. Twist Sy eee lca CO cd ey eae ay Poe Cee moses Perey * Stimulates the liver ond kidneys eee een eee * Energizes the spine eee ee eee cece cet eee cer eee een TY ae ee eee ey eee eer ee eee eer eee ea Cautions ceca ea Perform this pose only with the Pee ee ee f CoWarrior I Pose (steloectene ues) 1. Standing in Tadosane, walk or jump your feet apart oon approximately 4 feet or as wide as comfortable. eee as Pe ee eee ee ete ees degrees and turn your left foot toward the right about oe ae eee ee ee a pain in the lower back. ae eee es eer oy Pe en Ca tight leg. Use your shoulders to help you turn your body. 3. Inhale and raise your aims out othe sides and all the way oe eee ee width apart. Sretch yaur arms from the elbows upward to the fingers. Take @ few breaths to setle into tis stance. 4. Exhale ond bend the righ! knee so that Sede eRe cngle. Extend from the right butiock. Lower your weight downward, Stretch the entire eee acne iy See monn ny Sete ee ete re eae ee) ee eer ae en aay ee ee back slighty so that he chest and eee eee ey en ean Co eee * Tones abdominal muscles ond improves digestion a Se ees eee ee cond hip flexorsWarrior II Pose (Virabhadrasana II) Deere ace ee eee ee ee eee ee 2. Tum your lef foo! oul 90 degrees ond turn your eee eee oe eee Your left heal should be in line with the back of eee Camo ete es Ree eee ee shoulder height, level wih the ground, Palms Bee ce eg eens wilh your hips. Exhale and turn your head to the eee aes eo ee eet) Sera ean oe left thigh parallel o the flor See ee ee ae eee aims apart to keep the chest open and ences COs * Relieves lower back pain and sciatica * Opens chest enabling improved breathing * Strengthens ond stretches legs, ankles, and ec ee Rt See eee ere noey foot Cy * Look straight chead if you have neck Poon Sa eee eee een) Seen eee Seen eno ees * Ensure thot your shoulders are in line with N your hips, and drop your pelvis downShoulder Stand Pose ee ee ee an 2. Press lower spine genlly into the ground, contact the tummy muscles and raise the legs to the sky. Pressing down with arms ond pokns, smoothly it the buttocks and roll ee ee ee ae ee ee eee) and every finger and the polms of each hand to make that connection of warmth cand stobiliy, The higher up you ploce your hands, he straighter your pose will be 4, Nolice how each vertebra feels as each skowly ascends. As the torso raises upward, nofice the subile movement of the back of the neck. Be aware of all sensations your eid 5, Gently tuck chin into chest, Keep your chest expansive. 6. Inthe final phase, your legs are vertical, together, and in a straight line with the trunk of your body. Your shoulders, nape of neck and back of the head supports your body. The arms provide suppott or sraight orm up to the sky. Your feet are completely Cee ee ee nS 7. To teu, bring straightened legs forward unl your feet are above your head. Slowly release your hands and press the arms and palms into the mat for support, Contact eee ee ee Cem Press lower spine into the mat as you lower your legs. Keep those knees Rec uRCe cae eT) ay ee eae ce ne ce ee ee eo * Thyroid and thymus glands are stimulated * Flexibilty of the cervical spine is improved and the nerves Pee ec * Overall circulation of oxygen and blood is increased See Cautions Set coe ee eet ea eee eee eee eee (Sarvangasana)Upward Lotus Poses 1. Rest on your back wih your arms palm down ol your sides cand your feel exlend, Exhale as you press your arms inlo eee neta et enc ee eo eae eee er a eee eee en eee ee pees 2. Lit your hand and support your lower back in your hands Pees cee eee eae) pressed into the ground. Bend your knees, open them out ea 3, Find your bolance in the shoulder sland ond slip your feet oo eee ee en) ees eee ee) pee en ee eee) Sere eee ee eee cy Re eee eee ee Pee en etc ed Saeed eee ere oe eee ee eee) a ea ee eer cies Sc cone! See eee) co Cee eee nC enn ay deep breaths before you exhale. Drop your See eee a eee nes coy Se eS ed eet Bur) Cautions eet oe ee Deeg eseEight-Angle (Eight-Angle Pose) See Cee en eth eR eke a eae ee! forward fo Urianasona (Sianding Forword Bend), press eae ee eee Set ee ee eae inside ond then behind your sigh leg, and finally press the hord on the floor jus ouside your right foot Work Sa ee ee ea the knee is high up on the back of your right shoulder 2, Brace your shoulder agains! the knee and slide your lef foot to the right. Cross the lel ankle in front of the eee ee eee aod ee en ee your feet a few inches off the flor. 3. With the right leg supported on the shoulder, exhole ‘ond bend your elbows. Lean your torso forward and emer ene straighten your knees and extend your legs out fo the ‘ight, parallel fo the floor (ond perpendicular to your ee ee eg thighs. Use thal pressure fo help wis! your lars fo the Po ene ee et mets ee a ee See on a Reger ees tbend your knees, unhook yaur ankles, and retum Sete oe ee eee aoe Se ee ee Benefits See eee cesT ry ee ec) PearsPoa MeNte (Garudasana) eee ee eee ae foot up and, balancing on your righ! foot, cross your lft ee ene eee eer press the foot back, and then hook the top of the foot behind the lower right calf. Balance on the right foot En ee nee aoe oe ond spread your scapulos wide across the back of your torso, Cross the arms in front of your torso so that the right arm is above the lef, thea bend your eloows. Snug the right elbow into the crook of the left, and raise the ee a a a a Denes ee 3. Press the right hand to the right and the let hand to the Ce ee ee ee thum of the sight hand should pass in fon! ofthe litle eee Nene ee {as much as is possible for you), ft your elbows up, and See ere 4 Stay for 15 to 30 seconds, then unwind the legs and SE Cag ey eas ea) eon * Srongihens and stretches the onklss and colves Se ee eds eee oa ed cee * Students with knee injuries should avoid this pose, or perform only the leg position deserib in the Beginner's Tip below.Crane Pose (Bakasana) ee ane ak ee eg ees eee eae Stretch your arms forward, then bend your elbows, place your hands on the floor ond the backs of the Pee en ee 2, Snuggle your inner thighs against the sides of your torso, and your shins into your armpits, and slide the Upper arms down as low onto the shins as possible. Lif up onto the balls of your feel and leon forward even Se er eee oc ee ee een mene Rae Red ee tea a To help yourself do this, keep your filoone Cee tg ees 3. Wilh on exhalation, lean forward even more onto the Deena eee kee ‘of your feet leave the floor. Now your lorso and legs Bee ee ee eae ae or) eee oe ee) een ee en ee the back of he neck, ond book forword a ean to 1 minute. To release, exhale and slowly lower Ree ee ee Cones * Strengthens arms and wrists ears * Strengthens the abdominal muscles * Opens the groins * Tones the abdominal organs cet * Carpal tunnel syndrome (Wrist problem) aeraAe Celooauetele Seated Forward Bend UOhna ne Gone Ce nT) eee ee ne eee ea con your hands and lift and open your legs to an ‘angle of about 90 degrees (ihe legs should form on approximate right angle, with the pubis at the apex) See eee eee eee ener ete eee en ee) Eee ea comfortably on the floor, raise your buttocks on a eens 2. Rolate your thighs outwardly, pinning the outer thighs ee eee ee Peo ee ea eee ora eee eee eee eee ees Nes na og ere ee eee ems Se ete eg ec corms long. As with oll forward bends, the emphasis Se one Rae cee Rtg Se eee ae ee from the pubis to the navel, and continue forward if Pos eee eee | you feel a comfortable steich in the backs of your legs. ag a aoa) con an inhalation with a long front torso Benefits ee ee eee ae SS ooo * Strengthens the spine ere ei eens fet eres ara een blonket and keep your torso relatively uprightSide Bending Mees (Chandrasana) De eM v See eee eh pene Conn ne eae Recon eee eer eae ee shoulders down and back ae ee ee Ae ee eee eee eee tty cand oul through the fingers ond crown, Ree eee epee ee en ee Sete eee ae ea) ee as eee eR) core body srengih, balance ond concer See een improves circulation and ener Se cont) Seer one it Eee eeUpward Salute (Urdhva Hastasana) 1. Stand in Tedasana, Turn your arms outward (or laterally) so your palms face away from your torso and thumbs point backward With an inhale, sweep your arms out to the sides and up toward eee Pa eee eee eee Ree approximately parallel to each other. But if possible without Pee eee cre ae ergs ee ae ee ere ee eee eee ies 3. Exlend your elbows fully and reach up through your pinkies so your thumbs turn slightly down toward the crown of your head Dee ee cee eee eee eee eee eee te Pee ee ee ee evenly away from your pehis to strech the circumference of your Pee acre eee ae ae eee eee eee re een eo eae ee eee ie Ral) Co eet ee eo * Steiches the shoulders and ormpils ee ee ‘Cautions ee ee es tdTree Pose (Vrkasana) 1. Stand in Mountain Pose (Tadasana) for as long as it takes to gain a sense of balance and grounding through the lags. Gazing one point without straining oe ee eo Pe ee eg ee es Cece oy eee eee a eer pose is bolance not where your foot resis. To reach the inner thigh, guide ‘your foot upward with your hand, Press the foot into the thigh to keep from ee 3. Press through the foot of the standing leg, and as you breath to lengthen ‘your torso up. Bring your hands together in front of your chest into Namaste. Pe ee ee ee a) Cee Cu La cE 4, Concentration is key; hold for as long as you feel comfortable. When you Ce ee ery CO ee ee ee stoble on this side. CoC * Develops awareness, balance, concenitation, and poise * Revialzes spine os well as he body and mind ee ee en ed eee eee fey ee ee ek gee eee | Ce ee ee eee cet ios Pree * Traditionally, we should bagin wit our less dominant leg to stand on. See eee ee Cee a eg the posture, ifs okay, smile and try again! Se eee go ogChair Pose (Oli eterr)) See eR aes ool 2. Inhale and shelch your aims, lenglhen the spine, and be careful not eee dees 3. Exhole and bend your knees end move your upper body forward at Pores The chest bone is moved slighlly towards the belly. The brecthing is relaxed and goes through the belly ot towards the chest bone. Build up the exercise quielly and remain focused on a correct position of the eee For a good position, its essential that the lower bock has @ natural, A eee ee ee ee the chest, the movement no longer falls back towards the pelvis and it becomes impossible to breathe through the belly correctly. Cos Gere ee a eee eed een oe * Simulates the abdominal organs, diaphragm, and heart oc no feTiry rs od end eects eet eerCat Pose (Marjariasana) You will feel new life ond energy come lo your spine aller practicing this pose. The inlernal organs are also given renewed blood flow, helping lo improve their Seer ae ag ea eee ered 1. Come onto the floor on yaur hands and knees. Bring the hands shoulders width opart and the Se ee ee eee en 2. Inhalation slowly and completely. Open the chest Seen eee ee eo Oe ee neers ee ed es Peers) 3. Exhale slowly ond completely as you begin to arch the back upward. Tuck the tailbone ond the crown of the head moving them towards each other. Use ee ee et a feel every part of the back, every vertebrae. ee eee ee ee ee eed times as is desirable. When you are ready to stop simply bring the spine back fo @ neutral position, pee eae Coty eee ee) injuy Sd * Reinvigoraies the spine and internal organs ns Coutions * Conlimvously have your awareness on you back Cee et ee ete ee) using them to push youself more deeply info he Oe eee ee ete eeeExtended Side Angle Pose (OEM ere) One T CMA ETCH) See eee nn ene eee on) eee ee eee ec ele through the sides of the trunk. Exhale and ee eC recs ee eee ee ed of the spine. Tuck the tight butlock down under. Try to open left shoulder up and Cee 3. Rolate the right shoulder as you bend right eee ee tee a eee eee ed eee ed ee ee ee Right eloow will press agains the right knee cord ty 10 push ebow agains! knee. Try pull eee eee Cary ee ee eee eae oe hamstrings. Open the chest and shoulders. cesT eee eee ee the lelt wrist, just do simple extended side Rae oe ee eens Se ene en eeeGarland Pose (Malasana) ete ee eg ace eee en 2, Separate your thighs sighily wider than your torso. Exhaling eee eee ten 3. Press your elbows agains! your inner knees, bringing your polns to together in Anjeli Mudra (Solvation Seal), and resist he knees ino the elbows. This will help lengthen your aes a eee ee ed ee ee en ae eee ae sn eee mens eet ete ne eee aes 5, Hold the posiion for 30 seconds to 1 minute, then inhale, sttoighten the knees, and sland info Utanasone. Peni Se ed acre y eg fos e eee eeSupported Headstand (Salamba Sirsasana) Dee ee eee ee ey on the floor, elbows at shoulder width. Press the bases of your pe eee eee een clasped hands. Sethe crown of yout head on th flor. 2, Inhale and lift your knees off the floor. Carelully walk your feet Cee ee ee ee a ee ey Dee eee ae Ree ee ee ee ens eee eee eed gee nee ce eae eee eres eet ee ee dd eRe 5. Gradualy add 5 to 10 seconds onto your stay every day or so nil you can comfortably hold the pose for 5 minutes. Come down with Sete See eee is * Calms the brain and helps relieve stess and mild depression eee See eee eee eee eed eee eon * Helps relieve the symptoms of menopause * Therapeutic for asthma, ifetlty, insomnia, and sinus fects Screed * High blood pressure eel * Neck injury eng eee eee * Pregnancy: F you are experienced with this pose, Ce ae ae eee a Pe eenFull Boat Pose (rope BNP NEL ED) Se ok ee oe P eel Peco Sen your hands on the floor Peg eee eee Se eee eed and lean back slightly. As you do this moke sure ae en aes eee 2. Exhale and bend your knees, then lift your feet off Pee eee ecm CLC ea floor and lift your pubis toward your navel. possible, slowly sraighen your knees, eee eee ee ee ee eee ek knees ben’, pethops ling the shins parallel to the eee ee ee See ee ene eee See eee ee er) eee ee hands on the floor beside your hips or hold on to Cee eae er 4. Lift the top sternum. Breathe easily. Tip the chin Se eae ee aoe eee eee) eed Poni Re coe Es * Stimulates the kidneys, thyroid and prostate eee ee cer TLy eA entra) aac aN Ro a ae perform this pose. As you it your torso back rest Teg ecRevolved Triangle Pose (Parivrtta Trikonasana) 1. Stand in Tadasana, With an exhalation, step or Te ‘arms parallel to the floor and reach them actively Ce eT ee a COCO naa mC On a the right and your right foot out to the right 90 Co ne Pe iC Ran a ee See ee Cea Se an te a) square your hip points as much as possible with the front edge of your sticky mat. As you bring the left hip oround to the right, resist the head of the lef thigh bone back and firmly ground the left heel. Se oe ee aa a) DD on ann Sco your let hand down, ether fo the floor {inside or AR NR ean ee nae en Ma See een aa 4,Tum the head and gaze up at the top thumb. From Ce eeu ec ee a en re Bring most of your weight te bear on the Cee ee ic! CoS * Srengthens and sieiches the kegs * Shetches the hips and spine ee en aoa * Sfimulaies the abdominal organs * Improves sense of balance coon * Back or spine injury * Low blood pressure erin)Triangle Pose (Oban oneeenr)) 1. Standing in Tedasana, walk your feet part eee ee ana ee een left foot toward the right about 30 degrees oe eee eee ets eee ee een ee oy shoulder height, level with the ground, Palms are eee eee ee oy eee ee eee head ee ee ee ee ae eee ee ‘ight arm toward the lower leg, while stetching te left am up toward the sk. eae eee ee ey eee en eee eee eee tight foot. Ground your legs by pressing Pee el eee ee ee ene eee eras Sane ere cero as Cee ee ey oe Cees eer eee cea ae ae a ene ererM eg ee Reta es are eee eee ee ea ene ee ees Se eee ce ee Benefits * Strengthens neck, shoulders, spine, legs and on een eg) * Tones the spinal newves * Eases backache, indigestion, flatulence and Pee fey Se ee en oe elle ee Re RR Sm ee See eee eee Se ae ee tho top of the hand behind you across the lower back to open the shoulderScale Pose (Tolasana) De ee ae the floor beside the hips ee een Se ee ee eet ed ee 3, Hold suspended for 10 10 15 seconds, Then lower your legs ond buttocks on an exhalation, change the cross of the legs, and repeat for the same length of time. Cou See eee ereecs petty * Avoid this pose with any shoulder or ee * Tolasana ako has mony contraindication: em ere any ontd * Tight hips or thighsRabbit Pose (Sasangasana) 1. Begin in o child's yoga posilion--kneel down and then lower your buttocks to sit on your lower leg and feet, With your arms on the sides, lower your torso on your thighs, as you bring your head down on the eee ed 2, Press your forehead slighlly on your knees, Then, Se ee Cece ees of your feel. Give your heels a firm hold and then oe eee ee dee eka ac) ee ee ee ere en nd Cea) Pee eee te eee ee pose for 5 to 8 seconds, then relox Corea * Provides maximum longitudinal extension ea eey eee eco Tee See eed eran ae eee ore Tete eee ee eee Pee aoe Sees ee een ee es * Improves digestion, glandular problems and helps improve conditions ofthe sinus, common Coa oor aed Se nna ae a eee