| Why begin with a Yoga Asana (pose)? | | | | rotate the knee to your right side while gently placing |
| Fitness Foundry strongly believes that we first learn | | | | the sole of your right foot as high as possible into |
| the movement or form of the exercise without | | | | the left inner thigh, with toes pointing down. Continue |
| adding resistance or speed. This creates a solid | | | | to move your right knee to the right side while |
| understanding of the form, execution of the exercise | | | | contracting your buttocks muscles in and keeping |
| and develops mind body connection. The goal is to | | | | your tailbone tuck forward. |
| achieve neuromuscular activation and increase | | | | Stabilize the position and with your next inhale slowly |
| motor-unit firing for our de-conditioned muscles. | | | | press the ball forward. Ball is to remain at chest |
| The original yoga tree pose posture is designed to | | | | height and both arms should be same level. Slowly |
| isometrically condition our muscles, strengthen the | | | | stretch your arms out in front of your chest Pluck |
| joints and most importantly align the body. The tree | | | | the back and lift the chest and look straight ahead. |
| posture also introduces single leg balance and stability | | | | Return back to starting position with the ball in front |
| that also helps correct muscles imbalance. ( | | | | of the heart. Repeat this on the other side. |
| synergistic and dominant muscles) Added benefits of | | | | Draw in in your navel . Focus on form. |
| regularly doing this exercise are increased flexibility | | | | Finish: |
| and strength in your ankles, knees and hips. | | | | Relax from the position , slowly exhale and lower |
| While performing this exercise/pose you will also | | | | raised ball to waist height. Next return raised foot to |
| promote blood circulation to all the organs, glands and | | | | the floor. |
| tissues, providing all bodily systems with oxygenated | | | | Do not press until you can hold the pose comfortably |
| blood. Maximum Boost Workouts wants to maximize | | | | for about 30 seconds on each side. |
| your body potential by harmonizing all systems of the | | | | Trainer's Tips: |
| body. The progression from this exercise is the | | | | If you are unable to raise the left foot high inside the |
| BodhiTree Pose. | | | | right thigh, rest it loweron the right leg -- be mindful |
| Set up with original Yoga Tree Pose and do the | | | | to not place the left foot directly on the rightknee. |
| following. (for original Yoga Pose-visit my site) | | | | Be aware that the tailbone has a tendency to |
| Bodhi Tree Pose with Medicine Ball Press | | | | posterior tilt. To preventthis from happening, draw in |
| Frequency: 3 Sets, Repetitions 8 | | | | the navel back and up. This will create a neutralspine. |
| Intensity: Hold position without losing form. 1 Kg ball | | | | For better alignment, focus and visually connect the |
| Timed: Pause for 2 seconds when ball is extended . | | | | feet, tailbone,top of the head and hands. |
| Inhale on return. | | | | Correct form and total body alignment requires |
| Progress to Bodhi Twisted Tree. | | | | concentration not strength. Resulting in a deepening |
| Setup. | | | | of our mind body connection. Lastly, moving with a |
| Movement: | | | | slow tempo requires even more control, focus and |
| Hold medicine ball at chest height with elbows tuck | | | | breathing. This will lead to neuromuscular activation |
| by your sides. Inhale; shift the your weight onto your | | | | muscle memory, injury prevention and self-efficacy. |
| left foot... Exhale bend the right knee, simultaneously | | | | |