Issue link: http://digital.canadawide.com/i/288963
1. SEATED MEDITATION Spring clean your mental clut- ter. Becoming quiet and still in a season when things are moving and growing can help attune us to the same rhythms as spring. LEVEL Beginner/All levels HEALTH BENEFITS Reduces blood pressure, relaxation of nervous system, respiratory and metabolic rate slows, improves oxygen intake by slowing your breathing, can stimulate and cleanse the nasal passages HOW TO Take a cross-legged seat with your knees wide and lower than your hips and pel- vis. (Raise your hips by sitting on a blanket, pillow or block). Place your hands on the tops of your thighs and lengthen your spine. Take your shoulders back and place your upper arms alongside your side body. You may look straight ahead or keeping your chest lifted, bring your chin slightly toward your chest. Close your eyes. Remain seated and focus on your breath. 28 | bcliving.ca 3 Energizing Poses 2. TREE POSE For some, the energy of spring can be enlivening, but also uprooting, even unsettling. is pose can help us playfully and patiently navigate the place between being and becoming. LEVEL Beginner/All levels HEALTH BENEFITS Increased blood ow to legs and spine HOW TO Stand with your feet parallel to one another, put your left hand on your left hip and transfer your weight onto your left foot. With your right hand, hold your right ankle from the inside of your leg. Point your right knee out to the side and place the sole of your right foot to the inside of your left leg, either above or below your knee, or as high as your upper inner thigh with your toes pointing down. Bring your hands together at your chest and steady your eyes in one spot at eye level. Inhale and reach your arms overhead, shoulder width apart or palms touching. Enjoy a full cycle of breath or more. To come out, exhale and lower your hands and your lifted foot. Switch sides. 1 3. ARM BALANCE is pose asks you to call on all your reserves to participate and boldly move forward. e season asks the same. LEVEL Intermediate HEALTH BENEFITS Strengthens shoulders and arms; cardiac output is stimulated; abs toned; thoracic cavity is compressed thereby stimulating the lungs; helps to prevent constipation HOW TO From standing, bend your right knee and place your right ankle above left knee with your right knee pointing out. Bend both knees deeply and bring hips and knees in the same plane. Extend the torso forward and over the right shin. Bring your hands to the oor, outer shoulder width apart, with index ngers parallel and pointing straight ahead. Flex the right foot and hook the top of your right foot around your upper left arm as close to the armpit as possible. Keeping your right foot hooked, bend your elbows and look forward. Lean your body forward, plac- ing more weight onto your hands and round your back, pulling your front ribs in. Lift your left foot o the oor. Keep looking straight ahead, as you extend your lifted left leg back and parallel to the oor. To come out, bring your back knee close to your body again and place both feet at on the oor. Switch sides. health 2 3 More poses and video at BCLiving.ca/ Health p26-29_Health-Yoga.indd 28 2014-03-19 9:02 AM