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Bench Asana

from Yoga in No Time at All
by Joel DiGirolamo


Many of us will be traveling long hours in cars or on airplanes during the upcoming holidays. Here is a nice stretch to help out.

Time Required: 1-3 minutes

Benefit: a good leg stretch after sitting or traveling for many hours

Difficulty: 1

Muscles Awakened:
quadriceps, iliopsoas (psoas)

Description: Sit with one hip on the end of a bench and that leg extending beyond the end of the bench, the lower leg vertical. Take your other leg back and root the toes of that foot firmly on the ground. Your lower leg should be approximately parallel to the ground. Place your hands gently on your forward knee and lengthen up through your crown. Inhale deeply, bringing space into your hip. Exhale while pivoting on the toes of your back foot or sliding your toes on the ground to take your heel back a bit more, lengthening your quadricep. Breath deeply while maintaining length up through your crown as well as in your quadricep. You can enhance the stretch by attempting to lengthen your iliopsoas muscle, which connects from your upper inner thigh bone (femur) along the front of your pelvis and attaching into your lower spine. Repeat on the opposite side. This pose can also be practiced on a chair that does not have wheels or arms.

Traditional Asanas: any lunge

Acknowledgement: Kara Best, Lexington, KY USA



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About the Author


Joel DiGirolamoRYT, began practicing yoga at age 12 when he discovered the book Yoga and Health by Selvarajan Yesudian and Elisabeth Haich at his grandfather's house. At this early age he mastered yoga poses using only this book for guidance and continued practicing by himself on and off over the years. He is a Registered Yoga Teacher with Yoga Alliance and has received training from Sharmila (granddaughter of Sri K. Pattabhi Jois) in India, Doug & David Swenson, Ginger Garner, Amanda McMaine, and several other dedicated yoga instructors. He is a student and practitioner of Kundalini Yoga as well as PEAT energy therapies. Joel is the author of the award-winning book, Yoga in No Time at All and has earned an engineering degree, an MBA, and a Masters degree in Psychology. He is delighted to share his knowledge, joy, and enthusiasm for yoga.

Email: joel@jdigirolamo.com

About Joel's book Yoga in No Time at All

Yoga is one of the few activities that promotes vitality for all our physical elements: strength, flexibility, and balance. In addition, yoga can encourage a sense of stillness and quiet.


Yet, we commonly hear several reasons for not practicing yoga or exercising:


    * No time
    * No money
    * No energy


The techniques in Yoga in No Time at All cost nothing, take little or no time out of your busy day, and take very little energy. This is the ideal book for anyone wishing to have more time in his or her life for yoga and fitness in general.


Anyone, from an absolute beginner to an advanced yogi, can find something useful in this book. Each pose is rated from one to five in difficulty and includes the time required, if any. Ideally suited to people who sit a lot during their day, there is something inside for everyone.


Valuable tips for correct workstation ergonomics are provided along with brief exercises to keep the body fluid and moving throughout the day.


Yoga in No Time at All on Amazon




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