Yoga_Journal_Singapore_FebruaryMarch_2017

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february / march 2017

yogajournal.com.sg

PHOTOGRAPHER: SAMUEL HENDERSON, ART DIRECTOR: ANUJA BAGADE, TOP: BEYOND YOGA, LEGGINGS: OKIINO, MAKE-UP: PAUL XAYARATH

In yoga, we can benefit from arm and core strength

beyond the aesthetic appeal of a slimmer waistline

or toned arms. We need arm stability and strength

for daily activities like carrying groceries, picking up

children and moving furniture. Increased strength can

lead to better bone health. Lifting, twisting, standing,

bathing, dressing, housework, gardening, sitting in a

chair, putting on our shoes all require using our core.

A stable and strong core gives us better balance and

good posture, which can help us prevent back injuries.

In the following sequence, we’ll focus on yoga poses to help strengthen and stabilize the arms and the core.

We’ll start by coming to simple cross-legged position. Rest your hands on your thighs, sink your sit bones into

your mat, and lift your chest to elongate both sides of your waist. Relax your shoulders away from your ears.

Take a deep inhale all the way down toward your pelvis, pause for a couple of seconds at the end of your inhale,

then slowly exhale from your chest all the way down toward your lower belly. Take a few more cycles of breath

like this, then open your eyes and make your way onto your hands and knees.

Cat/Cow pose

Warm up the Core

Place your hands under your shoulders

and knees underneath your hips. On an

inhale, lift your sit bones, lift your chest

toward the ceiling, head coming up last;

keep your neck long. On your exhale,

tuck your tailbone, lift your lower belly

up, and let go of your head and neck.

Repeat for 5 breaths, then come to a

neutral spine.

Strong Arms &

Strong Core By Cover Model Laura Burkhart

Photos by Samuel Henderson

HOME PRACTICE

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