EXERCISE: Hatha Yoga
By Susan Carvell | Photographed By Darl Bickel

If you're looking for something new to add to your exercise routine, you might want to try something old. Yoga, which has its roots in ancient India, has been around for nearly 5,000 years. The goal of hatha yoga is to balance the mind and body through physical exercise, breathing and meditation. It's a workout for the body, mind and soul. One of yoga's greatest benefits is that many of the exercises can be done anywhere—in a chair at your desk, in front of your TV or at dawn on your deck. You'll need a minimum amount of accessories, but some essentials are a non-slip mat and comfortable clothing-form fitting, but not tight, to allow for greater mobility. Yoga's increased popularity has made it increasingly accessible to everyone—through yoga studios, fitness centers, televised programs and DVDs. While advanced poses may require hands-on instruction, many beginning poses are user-friendly enough to be attempted on your own. Just remember to go at your own pace and listen to your body. If it's telling you you've gone too far, relax and adjust your pace or your position. If you feel any pain, stop. To get the most from your yoga practice, be consistent. Over time you'll reap the rewards of increased strength, improved flexibility and a sense of inner peace.


RECLINING TWIST POSE
(variation of Jathara Parivartanasana )
BENEFITS: Releases tension in the lower back and hips; stretches the muscles along the spine.

Lie on your back with legs extended on the floor; stretch both arms in line with your shoulders, balancing both shoulder blades evenly on the floor. Bend your right knee to the chest and on an exhalation, bring the knee across the body, twisting to the left. Make sure your right shoulder blade remains on the floor. To increase the stretch, turn your head to look at your right hand and/or place the left hand on the outer right thigh. Hold the pose for up to a minute and return to beginning position. Repeat the twist to the other side.


EXTENDED TRIANGLE POSE (Utthita Trikonasana)
BENEFITS: Improves the flexibility of the spine, legs and hips; strengthens the ankles and tones the pelvic region; helps alleviates backache.

Start standing with your feet together and arms alongside your body. Raise your arms to shoulder level and take the feet approximately 4 feet apart with your toes pointed forward. Turn your left foot in slightly and your right leg out at a 90-degree angle; align your right heel with your left instep. On an exhalation, bend your torso sideways over your right leg, keeping both legs straight. Place your right hand on your shin, ankle or the floor. Raise your left hand toward the ceiling in line with your shoulders, palm facing forward. Turn your head keeping your neck passive, and look at your right thumb. Stay in the pose for up to a minute. Inhale as you come up and repeat to the other side.

YOGA FASHION Our demonstrator, Tia, is wearing Sabin Racer Top by Prana, Supplex® / Lycra®, $44. Mobility Pants by Be Present, Cotton/Nylon/Spandex, $64. Available at Yoga Source.
DOWNWARD-FACING DOG (Adho Mukha Svanasana)
BENEFITS: Relieves tension while energizing the body; strengthens and tones the legs and reduces stiffness in the shoulders.

From standing, bend your knees and place your hands on the floor, shoulder-width apart. Step back one leg at a time until there is a distance of 3 to 4 feet between your hands and feet. Keep your feet in line with your hands. Pressing your hands evenly, stretch your arms straight; lengthen your spine up towards your hips. Keeping your legs straight, lift your thighs up while pressing them back; stretch down through your calves and heels. Remain in pose for up to a minute, keeping both arms and legs active.
YOGA PRODUCTS
Yoga brick from Gaiam, $10.99 at Barnes & Noble, Libbie Place.

Eco Conscious organic cotton yoga strap from Gaiam, $9.99 at Barnes & Noble, LibbiePlace.

Jute-based mat from Earth Elements Gear by Hugger Mugger,$45 at Yoga Source.

 Yoga: The Path to Holistic Health by B.K.S. Iyengar, Dorling Kindersley Books, $40 at Barnes & Noble, Libbie Place.

A.M. and P.M. Yoga for Beginners DVD from Gaiam, $19.99 at Barnes & Noble, Libbie Place.

15 Minute Yoga Box book and card pack by Barbara Currie, Barnes & Noble, $9.95 at Barnes & Noble, Libbie Place.
Myra Dionisio is the General Manager and an Instructor at Yoga Source where she completed Yoga Alliance's 200hr and 500hr Teacher Training Program. Currently, she is preparing for certification with the Iyengar Yoga National Association and apprenticing with John Schumacher at Unity Woods in Bethesda, MD. She encourages her students to find balance in their lives and freedom through self-awareness. Tia Platte, our demonstrator and Studio Manager, teaches Vinyasa yoga to students of all levels at Yoga Source. She has studied with world-renowned yoga instructors including Rodney Yee and holds 200hr certification from Omega Institute and 500hr advanced certification from Yoga Mendocino. She incorporates both the physical and spiritual aspects of yoga practice into her teaching.