Monday, August 19, 2013

In Rhythms Yoga: Monday Morning Yoga for Father & Son

Yoga is for boys and men. Take the opportunity to expose boys to yoga early. It may help them become stronger athletes, allowing for more flexibility and lessening chance of injury. Yoga  helps to build confidence. It is individual, and it encourage a non-competitive, non judgmental environment. Build strength, flexibility, and learn to relax and de-stress with father and son yoga.

More men and Major League sports teams are practicing yoga and receiving its plethora of benefits. Adding yoga to a workout routine, can help to balance the muscles, providing length as well as strength. Building “muscle balance” will minimize the chance of pulling and straining.

To do Warrior 1, Virabhradasana 1:
1. Stand with the feet 3 ½ to 4 ft. apart. Arms to your sides. Turn your left foot to a 45 degree angle facing forward and turn your right foot facing forward. The heels can be aligned in one straight lined (more
intense) or walk the right foot out further towards the right, widen your stance to be more like “train tracks” rather than on a  “tightrope.”(You may experience more balance and success, if beginner or you feel tight)
2. On an inhale, raise the arms over the head, fingertips and palms facing each other. Exhale and begin to bend the front knee up to a 90 degree angle.
3. Press into the knife-edge of the left foot a lot (outer left-side of foot) to create a “squaring-off” action with the hips towards the front. Nudge the left hip forward and draw the right hip back.
4. Inhale to lift the chest, and exhale to draw the low-belly in and make sure that the chest is not protruding out.

5. Sink a little lower in the front knee bend and breathe, relax the shoulders away from the ears.
Warrior 1 is an intense posture. Its’ name describes its difficulty. Maintain an ease and effort in the breath and try to focus on the here and now. Like a brave and mindful warrior, minimize violence to self in this posture, and breath into action.

Benefits of the posture include opening in the hips, ankles, shoulders, belly and groins. It strengthens the legs, ankles, shoulders, arms, and muscles of the spine.

Build core strength, align the spine, and find balance and focus. Meditation and breathing help to bring clarity to the mind, minimizing distraction and negative self-chatter. Feel what the body is communicating and become in tune with the natural instincts that keep us alert, free from danger, and fierce protectors and providers. Yoga enhances activities like surfing, golf, football, baseball, soccer, cycling, and running; you name it, the game may elevate to another level.  Yoga provides opportunity for men and boys to listen, breathe, and honor their body to find success in the postures.

Yoga requires a lot of strength and determination, qualities prevalent in men. Arm balances, inversions, and standing postures require upper and lower body strength as well as a lot of core stabilization. If you are new to yoga, try it with an open-mind, there are so many styles of yoga as well as modifications in each posture. Find physical and mental release and opportunity to find challenge or ease and surrender, whatever the body and minds needs at that particular moment. Feel good, get strong and envision and create opportunities for you and your son to practice strong and peaceful warrior poses together.

Check with your doctor before performing any form of exercise including yoga. Always honor your body. If a posture gives you pain, gently come out.

Christi Ianoco
Christi Iacono
In Rhythms Yoga- Contact for more info. Go to for class schedule and privates.

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