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Fusion Workouts
Fitness, Yoga, Pilates, and Barre
304 Pages
Combine fitness, Pilates, yoga, and barre, and what do you get? An incredible workout that will engage you, challenge you, and change the way you exercise.
Welcome to Fusion Workouts: Fitness, Yoga, Pilates, and Barre, the program shaped around your preferences, needs, and goals. You’ll discover an approach combining four disciplines that will help you gain strength, muscle definition, flexibility, balance, and overall mind–body health. Fusion Workouts guides you through a five-step system accounting for your fitness level, goals, time available, activity preferences, and more. Then select from 15 ready-to-follow workouts, or mix it up and create your own.
You’ll find more than 100 exercises and poses along with easy-to-follow guidelines for sequencing them for maximum efficiency, effectiveness, and enjoyment. More Pilates and yoga with less barre? Less yoga and more fitness? No problem. This is your workout!
Part I Foundation of Fusion Workouts
Chapter 1 What Are Fusion Workouts?
Benefits of Fusion Workouts
Principles of Fusion Workouts
Fusion Five-Step System
Chapter 2 Getting Started
Understanding Core Conditioning
Preparing for Your Fusion Workout
Gathering Equipment
Practicing Safely
Chapter 3 Mindfulness and Intention
Connecting Thought With Positive Action
Employing Mindful Practices
Setting An Intention
Part II Fusion Exercises
Chapter 4 Warming Up
Kneeling
Planking
Standing
Sun Salutation
Chapter 5 Standing Strength, Balance, and Flexibility Exercises
Squat
Lunge
Single-Leg Balance
Chapter 6 Floor Strength, Balance, and Flexibility Exercises
Plank
Tabletop
Front-Lying Position
Tall Seated Position
Side-Lying Position
Abdominal Brace Position
Shoulder Bridge
Chapter 7 Calming and Restorative Exercises
Forward Bends
Twists
Hip Releases
Chest Releases
Side Bends
Soothing Exercises
Part III Fusion Workout System
Chapter 8 Fusion Workouts by Level
Begin
Evolve
Challenge
Chapter 9 Fusion Workouts by Time
20 Minutes
40 Minutes
60 Minutes
Chapter 10 Fusion Workouts by Purpose
Core Conditioning
Full-Body Conditioning
Lower-Body Conditioning
Upper-Body Conditioning
Restoration and Relaxation
Chapter 11 Fusion Workouts by Activity
Athlete
Barre
Pilates Core
Yoga-Pilates Blend
Helen Vanderburg, BPE, is owner of Heavens Elevated Fitness, Yoga and Spin Studio and the creator and program developer of Fusion Fitness Training. With a career in fitness beginning in 1982 and experience as a group fitness instructor, yoga teacher, Pilates teacher, personal trainer, and educator, she is an innovator in the fitness industry. She has taught and trained instructors on fusion exercise and Fusion Fitness Training since 2000. Vanderburg is a highly respected leader and conference speaker at regional, national, and international events, presenting at more than 20 conferences annually.
Vanderburg holds a bachelor’s degree in kinesiology physical education and is certified in yoga, Pilates, TRX, ACE group fitness, and several CanFitPro fitness disciplines. She has received numerous industry awards, including the IDEA Instructor of the Year in 2005 and CanFitPro Presenter of the Year in 1996, 2006, 2013, and 2015. She’s also a consultant, education developer, and spokesperson for some of the world’s most influential fitness companies, including Schwinn Cycling, BOSU, and Total Gym. Vanderburg has been a fitness columnist for numerous magazines and newspapers, including Fitness, Self, Chatelaine, Flare, and the Calgary Herald.
Vanderburg has a lifelong passion for fitness and sport. In 1973 she became Canada’s junior champion in synchronized swimming. At the 1978 World Aquatics Championships in Berlin she won the gold medal in both the solo and duet categories. In 1978 and 1979 she received the Elaine Tanner Trophy and in 1979 she was named Canadian Female Athlete of the Year. Because of the Canadian boycott of the 1980 Summer Olympics in Moscow, she was unable to compete in the first Olympic Games to include synchronized swimming. She was inducted into the Canada Sports Hall of Fame in 1983 and the International Swimming Hall of Fame in 1985.
Vanderburg lives in Calgary, Alberta.
“Helen Vanderburg is one of the world’s leading fitness instructors and educators and has turned her lifelong passion for health and fitness into creating a fitness program that works for all ages and fitness levels. Fusion Workouts is simple to follow and highly effective, combining the best of fitness, Pilates, yoga, and barre into dozens of sequences. It’s a must-have for a fun, practical, and easy-to-use workout program.”
Jay Blahnik-- Author of Full-Body Flexibility and Fitness Instructor of the Year for IDEA, canfitpro, and FILEX
“As an international presenter, trainer, and leader in the field of fitness and exercise, Helen Vanderburg has educated and trained thousands of professionals and consumers alike. Her engaging teaching style and genuine passion to help people get fit and healthy make Fusion Workouts a must-read for everyone looking for easy-to-follow workouts.”
Maureen (Mo) Hagan, BScPT-- Certified Fitness Professional, Vice President of Fitness Innovation for GoodLife Fitness, Education and Events Director for canfitpro
Connecting Thought With Positive Action
What you say to yourself matters. More and more research supports the complex relationship between the mind and body and how thoughts can change how the body functions. When the mind is stressed, the body responds by changing every physiological system to deal with the perceived stress.
What you say to yourself matters. More and more research supports the complex relationship between the mind and body and how thoughts can change how the body functions. When the mind is stressed, the body responds by changing every physiological system to deal with the perceived stress. The obvious signals can be observed, such as an increase in heart rate and breathing frequency. However, much less obvious symptoms are changes in blood pressure, activation of the nervous system, and the release of stress hormones to combat stress. The same is true when you approach a task with self-doubt: the mind will set up the body to take on the task with apprehension and doubt. When the mind is set in a place of optimism and strength, the body and physiological systems prepare you for this outcome.
Past experiences affect how you approach a task because neural pathways in the brain have been established to respond in the learned pattern. Changing these pathways and learned patterns requires conscious effort. It is only by continuous commitment and practice that you can rewire the brain and nervous system to move you in your desired direction. Awareness of thoughts is referred to as consciousness. To develop consciousness, you must first learn to quiet the mind and body, enabling you to listen to the internal chatter of thoughts that continually flood your mind. Becoming aware of the conversations and practicing methods to redirect your thoughts will affect how you approach your workouts and your results.
By learning how to set your intentions and practicing easy yet highly effective breathing exercises, progressive relaxation, and simple meditation, you can train the mind and achieve your best outcomes. These exercises help to relax the mind and body, allowing you to replace unwanted thought patterns with new empowered thinking.
Bringing Positive Thoughts to Your Fusion Workouts
Introduce positive thoughts to your practice. Powerful words or phrases will focus your thoughts in the direction you want to go. Like a mantra, repeating these words is an instrument to influence the mind. You can create your own phrases or use some of these suggestions:
- I am strong.
- This is my beginning.
- I trust myself.
- I can do this.
- I am capable.
- I am limitless.
- If I change my thoughts, I change my outcome.
Employing Mindful Practices
In the fusion workouts, practice mindfulness to enhance your experience, satisfaction, and results. Rather than merely putting the time into your workout, practice being aware of how you feel in the exercises, the way you are performing the movement, and whether your thoughts are giving you strength and encouragement.
Three easy techniques to learn and practice to employ mindfulness are breathing exercises, progressive relaxation, and meditation. These techniques can be practiced independently from the fusion workouts or in conjunction with the exercises.
Breathing Technique
At the foundation of all mindful practices is awareness of your breath. How you breathe affects every aspect of your being. Breath is life; without it you cannot survive. Yet people take it for granted and are often unaware of how breathing affects how the body functions.
When you inhale, you bring oxygenated air into the body, supplying oxygen to the brain, organs, and muscles. The exhalation expels used air, waste, and byproducts, thereby replenishing the body through a continuous flow of breath.
The lungs are located in the thorax and are protected by the ribs. The two lobes of the lungs are like sacks, the right side being slightly larger than the left. The diaphragm is a sheath of muscle that separates the chest from the abdomen (refer back to figure 2.4 on page \bb\ for an illustration showing the lungs and diaphragm). When you breathe in, the lungs fill and the dome of the diaphragm contracts and flattens as you expand the lungs into the side, back, and front of the rib cage. On the exhalation, the diaphragm relaxes, returning to its dome shape as the abdominal muscles contract inward and the lungs deflate. This action of the lungs, diaphragm, and abdominal muscles is vital for effective function of the core and all movement from the core.
In all practices, whether it be fitness, yoga, Pilates, or dance, breath is at the foundation and links to all movement. Breathing techniques can be used to do the following:
- Increase focus and awareness internally
- Create a sense or feeling related to the movement
- Increase oxygen exchange to meet the demand of the activity
- Create strength and stability in the core
- Increase the sense of calmness and lightness
- Relax the mind and body
A variety of breathing techniques are used in fitness, yoga, Pilates, and dance, each with a specific purpose. In fitness exercises, you are taught to exhale on the exertion and inhale on the recovery. Pilates uses a strong exhalation to assist in activating the core muscles. In yoga, the breath is linked to the natural movement of the body, the inhalation opening the body and lifting the spine and the exhalation closing the body and flexing the spine. In dance, breathing is used to find the center of the body, with the inhalation creating a strong posture and the exhalation releasing unwanted tension. At the foundation of all of these techniques is an awareness of how breath affects movement, stability, strength, and purpose.
In the fusion workouts, you will practice a specific breathing technique that draws from breath work in fitness, yoga, Pilates, and dance. The breathing method used in fusion workouts is the 3D breathing technique, which combines breathing technique from each discipline and is easily learned.
Full inhalations and exhalations revitalize both the mind and the body. When performing fusion exercises, use the 3D breathing technique to enhance the benefits of the exercises. In general, a strong exhalation will give you greater strength, and a long, slow exhalation will assist in relaxation or deepen a stretch. The inhalation fills the anterior, lateral, and posterior lungs, and the exhalation engages the core and diaphragm. This technique achieves the full potential of a breath by using more of the lungs to achieve better air exchange and activating the deep core muscles for enhanced performance and appearance.
Becoming Aware of the Breath
Begin by becoming aware of your normal breath and how you breathe. Spending a few moments observing your normal breathing pattern and how breathing more deeply effects how you feel will assist in learning to focus and relax. Taking the time to sit quietly and observe your breath will help you to become present in your own body and turn your attention inward. Come back to this breath awareness exercise any time throughout your day when you are feeling stressed and at the beginning or end of your fusion workout to help you to center yourself.
- In a comfortable seated position, breathe in and out through the nose and detect where you sense the movement of breath in your body.
- Notice the depth of your breath.
- Observe the length of the inhalation and exhalation.
- Take a deep inhalation and a long, slow exhalation. By changing the rhythm and depth of your breath, see how it changes the way you feel.
- Continue breathing deeply for 2 to 3 minutes.
Learn more about Fusion Workouts.
Squat
Start in a tall standing position. The feet are approximately shoulder-width apart and the toes point forward. The knees align directly over the midline of the feet and extend no farther forward than the ball of the foot. The spine is in a neutral alignment and the head is in line with the spine.
Foundational Exercise
Squat
Starting Position
Start in a tall standing position. The feet are approximately shoulder-width apart and the toes point forward (see figure a). The knees align directly over the midline of the feet and extend no farther forward than the ball of the foot. The spine is in a neutral alignment and the head is in line with the spine. The eyes focus straight ahead, and the chin is tucked slightly. The shoulders are relaxed and down and away from the ears and the arms are by your side. The chest is lifted and opened by bringing the shoulder blades toward the middle of the back.
Action
Keeping the spine in a neutral and lengthened position, bend at the knees, hips, and ankles to lower the torso until the thighs are parallel or slightly higher than parallel to the floor as you descend into a squat (see figure b). Lift the pelvic floor and lower-abdominal muscles to engage the core. The torso will naturally hinge forward from the hips as you lower into the squat. Press down into the feet to push up to standing. The arms reach forward as you squat, and they lower to the side as you stand up.
Alignment
Keep the spine lengthened and torso in a tall posture as you move through the squat. The knees stay aligned over the center of the feet. Avoid letting the knees fall inward or outward as you squat.
Breath
Inhale to lower into the squat. Exhale to press up to standing, maintaining neutral alignment of the pelvis, spine, and shoulder girdle. Repeat 8 to15 times.
Technique Tips
- Keep equal weight on the balls and heels of both feet.
- Maintain the alignment of the knees with the feet to keep the knees from falling inward or outward as you lower into the squat.
- Hinge or sit back with the hips as you lower into the squat.
- Keep the chest lifted and the spine long throughout the movement.
- Relax the shoulders down and away from the ears.
- Maintain the head's neutral alignment with the spine.
Progressions and Modifications
- Hold the bottom of the squat longer for more intensity.
- Increase the range of motion by moving deeper into the squat.
- Stand higher in the squat to decrease the intensity.
Mindfulness
Control your breathing to give you strength in this challenging exercise. Take a strong breath in as you lower into the squat, and exhale to push up to standing.
Squat With Heel Raise
Starting Position
Start in a tall standing position, with the feet approximately shoulder-width apart and the toes pointing forward. Align the knees directly over the midline of the feet and extend no farther forward than the ball of the foot. The spine is in a neutral alignment and the head is in line with the spine. Focus the eyes straight ahead, and the tuck the chin slightly. The shoulders are relaxed and down and away from the ears and the arms are by your side. Lift and open the chest by bringing the shoulder blades toward the middle of the back.
Action
Lower into the squat (see figure a); at the bottom, lift both heels, balancing on the balls of the feet (see figure b). Lower the heels and stand up. Reach the arms in front of the shoulders to help you balance as you lift and lower the heels.
Alignment
Keep the knees in line with the toes as you lower into the squat and as you lift and lower the heels. The weight should stay centered across the balls of the feet. Avoid rolling the ankles in or out.
Breath
Exhale to lower into the squat, inhale to lift the heels, exhale to lower the heels, and inhale to stand up. Repeat 5 to15 times.
Progressions and Modifications
- To add intensity, stay at the bottom of the squat, and lift and lower the heels for three to five repetitions.
- To assist with balance, hold the back of a chair.
Mindfulness
Use strong breathing to help you through this challenging exercise. Focus your eyes on a single point to assist with balance.
Save
Save
Save
Learn more about Fusion Workouts.
Stress and Weight Gain
If one of your goals for participating in a fusion workout is weight management, it is important to understand how mental anxiety and physical stress affect weight gain. When the body experiences eustress (positive stress) as in exercise, or distress (negative stress) as in worry, the body releases powerful hormones to combat it.
If one of your goals for participating in a fusion workout is weight management, it is important to understand how mental anxiety and physical stress affect weight gain. When the body experiences eustress (positive stress) as in exercise, or distress (negative stress) as in worry, the body releases powerful hormones to combat it. These hormones give you greater energy and strength when you are involved in a physical workout. During the recovery phase of the workout, your body naturally lowers this hormonal level. Without recovery of perceived stress, these hormones remain in the bloodstream and begin to wreak havoc on the body. Two of the negative side effects are an increased release of insulin into the blood stream and increased fat storage (often in the midsection of the body). The body, in its brilliance, will store fat in the place it can most easily access it the next time you need it. This is why you need to spend the time practicing calming exercises in combination with the more physically challenging exercises. Many dietitians and nutritionists promote calming exercises as well as deep breathing for weight management.
Forward Bends
Forward bends are calming in general. The action of the torso moving forward and the closing of the front of the chest decreases the heart rate and slows the breathing rate. Notice this natural response in your body as you move in and out of forward bends.
Seated Forward Bend
Starting Position
Begin in a seated position with the legs together straight out in front of the hips, and place the hands on the floor beside the hips. Sit on the center of the sitting bones and lift up through the spine to the top of the head.
Action
Hinge forward from the hips while maintaining a tall posture, taking the chest forward as the torso extends over the legs. Keep the shoulders relaxed. Lengthen the neck and keep the shoulders slightly back to open the front of the chest. Use the hands to help you to hinge forward by pressing them into the floor beside the hips. When you cannot hinge any farther, allow the spine to flex over the legs and the arms to reach toward the feet (see figure). If you can comfortably reach your feet, place the hands on the outsides of the feet. Relax into this position.
Alignment
Hinge forward from the hip and keep the spine in a long and lengthened position. Avoid excessive rounding of the upper back and lifting of the shoulders.
Breath
Inhale to sit tall. Exhale to move into the forward bend. Breathe naturally to relax. Focus on the exhalation to let go of unwanted tension. Hold for 5 to 10 deep breaths.
Progressions and Modifications
- Bend the knees slightly to help relax the hamstrings.
- Sit on a rolled mat or yoga block to elevate the hips and make it easier to bend forward.
- Place a yoga belt around the feet to help move deeper into the stretch.
Mindfulness
Bring awareness to the anatomical line along the back of the body. Begin on the bottom of the foot, travel up the back of the leg, and move over the hip and up the spine to your head. In a forward bend, you are lengthening this entire back line of the body.
Wide-Legged Forward Bend
Starting Position
Begin in a seated position with your legs straight out and in a V-shape. Your kneecaps point up, the ankles are flexed, and the toes point to the ceiling. Sit on the center of the sitting bones and lift through the spine through the top of the head. Place your hands on the floor in front of the torso.
Action
Hinge forward while maintaining a tall posture, moving the torso forward and then toward the floor between the legs. Keep the shoulders relaxed and down and away from the ears. Maintain an open chest position. Use your hands to support yourself as you move the torso toward the floor. When you cannot hinge any farther, allow the spine to gently flex (see figure). Relax into this position.
Alignment
As you hinge forward, keep the legs in the start position, with the knees pointed up toward the ceiling. Keep the shoulder relaxed down and the upper back long and extended.
Breath
Inhale to sit tall. Exhale to move forward into the bend. Breathe naturally to relax. Focus on the exhalation to let go of unwanted tension. Hold for 5 to 10 deep breaths.
Progressions and Modifications
- Bend the knees slightly to help relax the hamstrings.
- Sit on a rolled mat or yoga block to elevate the hips to make it easier to bend forward.
- Place your hands behind your hips and press them into the floor to assist in hinging forward.
Mindfulness
Focus your attention on the movement of the hips. The legs should stay still as you hinge forward, allowing the hips to rotate over the femur bones. Experience the sensation of lifting the sitting bones to move the torso forward.
Save
Learn more about Fusion Workouts.
Connecting Thought With Positive Action
What you say to yourself matters. More and more research supports the complex relationship between the mind and body and how thoughts can change how the body functions. When the mind is stressed, the body responds by changing every physiological system to deal with the perceived stress.
What you say to yourself matters. More and more research supports the complex relationship between the mind and body and how thoughts can change how the body functions. When the mind is stressed, the body responds by changing every physiological system to deal with the perceived stress. The obvious signals can be observed, such as an increase in heart rate and breathing frequency. However, much less obvious symptoms are changes in blood pressure, activation of the nervous system, and the release of stress hormones to combat stress. The same is true when you approach a task with self-doubt: the mind will set up the body to take on the task with apprehension and doubt. When the mind is set in a place of optimism and strength, the body and physiological systems prepare you for this outcome.
Past experiences affect how you approach a task because neural pathways in the brain have been established to respond in the learned pattern. Changing these pathways and learned patterns requires conscious effort. It is only by continuous commitment and practice that you can rewire the brain and nervous system to move you in your desired direction. Awareness of thoughts is referred to as consciousness. To develop consciousness, you must first learn to quiet the mind and body, enabling you to listen to the internal chatter of thoughts that continually flood your mind. Becoming aware of the conversations and practicing methods to redirect your thoughts will affect how you approach your workouts and your results.
By learning how to set your intentions and practicing easy yet highly effective breathing exercises, progressive relaxation, and simple meditation, you can train the mind and achieve your best outcomes. These exercises help to relax the mind and body, allowing you to replace unwanted thought patterns with new empowered thinking.
Bringing Positive Thoughts to Your Fusion Workouts
Introduce positive thoughts to your practice. Powerful words or phrases will focus your thoughts in the direction you want to go. Like a mantra, repeating these words is an instrument to influence the mind. You can create your own phrases or use some of these suggestions:
- I am strong.
- This is my beginning.
- I trust myself.
- I can do this.
- I am capable.
- I am limitless.
- If I change my thoughts, I change my outcome.
Employing Mindful Practices
In the fusion workouts, practice mindfulness to enhance your experience, satisfaction, and results. Rather than merely putting the time into your workout, practice being aware of how you feel in the exercises, the way you are performing the movement, and whether your thoughts are giving you strength and encouragement.
Three easy techniques to learn and practice to employ mindfulness are breathing exercises, progressive relaxation, and meditation. These techniques can be practiced independently from the fusion workouts or in conjunction with the exercises.
Breathing Technique
At the foundation of all mindful practices is awareness of your breath. How you breathe affects every aspect of your being. Breath is life; without it you cannot survive. Yet people take it for granted and are often unaware of how breathing affects how the body functions.
When you inhale, you bring oxygenated air into the body, supplying oxygen to the brain, organs, and muscles. The exhalation expels used air, waste, and byproducts, thereby replenishing the body through a continuous flow of breath.
The lungs are located in the thorax and are protected by the ribs. The two lobes of the lungs are like sacks, the right side being slightly larger than the left. The diaphragm is a sheath of muscle that separates the chest from the abdomen (refer back to figure 2.4 on page \bb\ for an illustration showing the lungs and diaphragm). When you breathe in, the lungs fill and the dome of the diaphragm contracts and flattens as you expand the lungs into the side, back, and front of the rib cage. On the exhalation, the diaphragm relaxes, returning to its dome shape as the abdominal muscles contract inward and the lungs deflate. This action of the lungs, diaphragm, and abdominal muscles is vital for effective function of the core and all movement from the core.
In all practices, whether it be fitness, yoga, Pilates, or dance, breath is at the foundation and links to all movement. Breathing techniques can be used to do the following:
- Increase focus and awareness internally
- Create a sense or feeling related to the movement
- Increase oxygen exchange to meet the demand of the activity
- Create strength and stability in the core
- Increase the sense of calmness and lightness
- Relax the mind and body
A variety of breathing techniques are used in fitness, yoga, Pilates, and dance, each with a specific purpose. In fitness exercises, you are taught to exhale on the exertion and inhale on the recovery. Pilates uses a strong exhalation to assist in activating the core muscles. In yoga, the breath is linked to the natural movement of the body, the inhalation opening the body and lifting the spine and the exhalation closing the body and flexing the spine. In dance, breathing is used to find the center of the body, with the inhalation creating a strong posture and the exhalation releasing unwanted tension. At the foundation of all of these techniques is an awareness of how breath affects movement, stability, strength, and purpose.
In the fusion workouts, you will practice a specific breathing technique that draws from breath work in fitness, yoga, Pilates, and dance. The breathing method used in fusion workouts is the 3D breathing technique, which combines breathing technique from each discipline and is easily learned.
Full inhalations and exhalations revitalize both the mind and the body. When performing fusion exercises, use the 3D breathing technique to enhance the benefits of the exercises. In general, a strong exhalation will give you greater strength, and a long, slow exhalation will assist in relaxation or deepen a stretch. The inhalation fills the anterior, lateral, and posterior lungs, and the exhalation engages the core and diaphragm. This technique achieves the full potential of a breath by using more of the lungs to achieve better air exchange and activating the deep core muscles for enhanced performance and appearance.
Becoming Aware of the Breath
Begin by becoming aware of your normal breath and how you breathe. Spending a few moments observing your normal breathing pattern and how breathing more deeply effects how you feel will assist in learning to focus and relax. Taking the time to sit quietly and observe your breath will help you to become present in your own body and turn your attention inward. Come back to this breath awareness exercise any time throughout your day when you are feeling stressed and at the beginning or end of your fusion workout to help you to center yourself.
- In a comfortable seated position, breathe in and out through the nose and detect where you sense the movement of breath in your body.
- Notice the depth of your breath.
- Observe the length of the inhalation and exhalation.
- Take a deep inhalation and a long, slow exhalation. By changing the rhythm and depth of your breath, see how it changes the way you feel.
- Continue breathing deeply for 2 to 3 minutes.
Learn more about Fusion Workouts.
Squat
Start in a tall standing position. The feet are approximately shoulder-width apart and the toes point forward. The knees align directly over the midline of the feet and extend no farther forward than the ball of the foot. The spine is in a neutral alignment and the head is in line with the spine.
Foundational Exercise
Squat
Starting Position
Start in a tall standing position. The feet are approximately shoulder-width apart and the toes point forward (see figure a). The knees align directly over the midline of the feet and extend no farther forward than the ball of the foot. The spine is in a neutral alignment and the head is in line with the spine. The eyes focus straight ahead, and the chin is tucked slightly. The shoulders are relaxed and down and away from the ears and the arms are by your side. The chest is lifted and opened by bringing the shoulder blades toward the middle of the back.
Action
Keeping the spine in a neutral and lengthened position, bend at the knees, hips, and ankles to lower the torso until the thighs are parallel or slightly higher than parallel to the floor as you descend into a squat (see figure b). Lift the pelvic floor and lower-abdominal muscles to engage the core. The torso will naturally hinge forward from the hips as you lower into the squat. Press down into the feet to push up to standing. The arms reach forward as you squat, and they lower to the side as you stand up.
Alignment
Keep the spine lengthened and torso in a tall posture as you move through the squat. The knees stay aligned over the center of the feet. Avoid letting the knees fall inward or outward as you squat.
Breath
Inhale to lower into the squat. Exhale to press up to standing, maintaining neutral alignment of the pelvis, spine, and shoulder girdle. Repeat 8 to15 times.
Technique Tips
- Keep equal weight on the balls and heels of both feet.
- Maintain the alignment of the knees with the feet to keep the knees from falling inward or outward as you lower into the squat.
- Hinge or sit back with the hips as you lower into the squat.
- Keep the chest lifted and the spine long throughout the movement.
- Relax the shoulders down and away from the ears.
- Maintain the head's neutral alignment with the spine.
Progressions and Modifications
- Hold the bottom of the squat longer for more intensity.
- Increase the range of motion by moving deeper into the squat.
- Stand higher in the squat to decrease the intensity.
Mindfulness
Control your breathing to give you strength in this challenging exercise. Take a strong breath in as you lower into the squat, and exhale to push up to standing.
Squat With Heel Raise
Starting Position
Start in a tall standing position, with the feet approximately shoulder-width apart and the toes pointing forward. Align the knees directly over the midline of the feet and extend no farther forward than the ball of the foot. The spine is in a neutral alignment and the head is in line with the spine. Focus the eyes straight ahead, and the tuck the chin slightly. The shoulders are relaxed and down and away from the ears and the arms are by your side. Lift and open the chest by bringing the shoulder blades toward the middle of the back.
Action
Lower into the squat (see figure a); at the bottom, lift both heels, balancing on the balls of the feet (see figure b). Lower the heels and stand up. Reach the arms in front of the shoulders to help you balance as you lift and lower the heels.
Alignment
Keep the knees in line with the toes as you lower into the squat and as you lift and lower the heels. The weight should stay centered across the balls of the feet. Avoid rolling the ankles in or out.
Breath
Exhale to lower into the squat, inhale to lift the heels, exhale to lower the heels, and inhale to stand up. Repeat 5 to15 times.
Progressions and Modifications
- To add intensity, stay at the bottom of the squat, and lift and lower the heels for three to five repetitions.
- To assist with balance, hold the back of a chair.
Mindfulness
Use strong breathing to help you through this challenging exercise. Focus your eyes on a single point to assist with balance.
Save
Save
Save
Learn more about Fusion Workouts.
Stress and Weight Gain
If one of your goals for participating in a fusion workout is weight management, it is important to understand how mental anxiety and physical stress affect weight gain. When the body experiences eustress (positive stress) as in exercise, or distress (negative stress) as in worry, the body releases powerful hormones to combat it.
If one of your goals for participating in a fusion workout is weight management, it is important to understand how mental anxiety and physical stress affect weight gain. When the body experiences eustress (positive stress) as in exercise, or distress (negative stress) as in worry, the body releases powerful hormones to combat it. These hormones give you greater energy and strength when you are involved in a physical workout. During the recovery phase of the workout, your body naturally lowers this hormonal level. Without recovery of perceived stress, these hormones remain in the bloodstream and begin to wreak havoc on the body. Two of the negative side effects are an increased release of insulin into the blood stream and increased fat storage (often in the midsection of the body). The body, in its brilliance, will store fat in the place it can most easily access it the next time you need it. This is why you need to spend the time practicing calming exercises in combination with the more physically challenging exercises. Many dietitians and nutritionists promote calming exercises as well as deep breathing for weight management.
Forward Bends
Forward bends are calming in general. The action of the torso moving forward and the closing of the front of the chest decreases the heart rate and slows the breathing rate. Notice this natural response in your body as you move in and out of forward bends.
Seated Forward Bend
Starting Position
Begin in a seated position with the legs together straight out in front of the hips, and place the hands on the floor beside the hips. Sit on the center of the sitting bones and lift up through the spine to the top of the head.
Action
Hinge forward from the hips while maintaining a tall posture, taking the chest forward as the torso extends over the legs. Keep the shoulders relaxed. Lengthen the neck and keep the shoulders slightly back to open the front of the chest. Use the hands to help you to hinge forward by pressing them into the floor beside the hips. When you cannot hinge any farther, allow the spine to flex over the legs and the arms to reach toward the feet (see figure). If you can comfortably reach your feet, place the hands on the outsides of the feet. Relax into this position.
Alignment
Hinge forward from the hip and keep the spine in a long and lengthened position. Avoid excessive rounding of the upper back and lifting of the shoulders.
Breath
Inhale to sit tall. Exhale to move into the forward bend. Breathe naturally to relax. Focus on the exhalation to let go of unwanted tension. Hold for 5 to 10 deep breaths.
Progressions and Modifications
- Bend the knees slightly to help relax the hamstrings.
- Sit on a rolled mat or yoga block to elevate the hips and make it easier to bend forward.
- Place a yoga belt around the feet to help move deeper into the stretch.
Mindfulness
Bring awareness to the anatomical line along the back of the body. Begin on the bottom of the foot, travel up the back of the leg, and move over the hip and up the spine to your head. In a forward bend, you are lengthening this entire back line of the body.
Wide-Legged Forward Bend
Starting Position
Begin in a seated position with your legs straight out and in a V-shape. Your kneecaps point up, the ankles are flexed, and the toes point to the ceiling. Sit on the center of the sitting bones and lift through the spine through the top of the head. Place your hands on the floor in front of the torso.
Action
Hinge forward while maintaining a tall posture, moving the torso forward and then toward the floor between the legs. Keep the shoulders relaxed and down and away from the ears. Maintain an open chest position. Use your hands to support yourself as you move the torso toward the floor. When you cannot hinge any farther, allow the spine to gently flex (see figure). Relax into this position.
Alignment
As you hinge forward, keep the legs in the start position, with the knees pointed up toward the ceiling. Keep the shoulder relaxed down and the upper back long and extended.
Breath
Inhale to sit tall. Exhale to move forward into the bend. Breathe naturally to relax. Focus on the exhalation to let go of unwanted tension. Hold for 5 to 10 deep breaths.
Progressions and Modifications
- Bend the knees slightly to help relax the hamstrings.
- Sit on a rolled mat or yoga block to elevate the hips to make it easier to bend forward.
- Place your hands behind your hips and press them into the floor to assist in hinging forward.
Mindfulness
Focus your attention on the movement of the hips. The legs should stay still as you hinge forward, allowing the hips to rotate over the femur bones. Experience the sensation of lifting the sitting bones to move the torso forward.
Save
Learn more about Fusion Workouts.
Connecting Thought With Positive Action
What you say to yourself matters. More and more research supports the complex relationship between the mind and body and how thoughts can change how the body functions. When the mind is stressed, the body responds by changing every physiological system to deal with the perceived stress.
What you say to yourself matters. More and more research supports the complex relationship between the mind and body and how thoughts can change how the body functions. When the mind is stressed, the body responds by changing every physiological system to deal with the perceived stress. The obvious signals can be observed, such as an increase in heart rate and breathing frequency. However, much less obvious symptoms are changes in blood pressure, activation of the nervous system, and the release of stress hormones to combat stress. The same is true when you approach a task with self-doubt: the mind will set up the body to take on the task with apprehension and doubt. When the mind is set in a place of optimism and strength, the body and physiological systems prepare you for this outcome.
Past experiences affect how you approach a task because neural pathways in the brain have been established to respond in the learned pattern. Changing these pathways and learned patterns requires conscious effort. It is only by continuous commitment and practice that you can rewire the brain and nervous system to move you in your desired direction. Awareness of thoughts is referred to as consciousness. To develop consciousness, you must first learn to quiet the mind and body, enabling you to listen to the internal chatter of thoughts that continually flood your mind. Becoming aware of the conversations and practicing methods to redirect your thoughts will affect how you approach your workouts and your results.
By learning how to set your intentions and practicing easy yet highly effective breathing exercises, progressive relaxation, and simple meditation, you can train the mind and achieve your best outcomes. These exercises help to relax the mind and body, allowing you to replace unwanted thought patterns with new empowered thinking.
Bringing Positive Thoughts to Your Fusion Workouts
Introduce positive thoughts to your practice. Powerful words or phrases will focus your thoughts in the direction you want to go. Like a mantra, repeating these words is an instrument to influence the mind. You can create your own phrases or use some of these suggestions:
- I am strong.
- This is my beginning.
- I trust myself.
- I can do this.
- I am capable.
- I am limitless.
- If I change my thoughts, I change my outcome.
Employing Mindful Practices
In the fusion workouts, practice mindfulness to enhance your experience, satisfaction, and results. Rather than merely putting the time into your workout, practice being aware of how you feel in the exercises, the way you are performing the movement, and whether your thoughts are giving you strength and encouragement.
Three easy techniques to learn and practice to employ mindfulness are breathing exercises, progressive relaxation, and meditation. These techniques can be practiced independently from the fusion workouts or in conjunction with the exercises.
Breathing Technique
At the foundation of all mindful practices is awareness of your breath. How you breathe affects every aspect of your being. Breath is life; without it you cannot survive. Yet people take it for granted and are often unaware of how breathing affects how the body functions.
When you inhale, you bring oxygenated air into the body, supplying oxygen to the brain, organs, and muscles. The exhalation expels used air, waste, and byproducts, thereby replenishing the body through a continuous flow of breath.
The lungs are located in the thorax and are protected by the ribs. The two lobes of the lungs are like sacks, the right side being slightly larger than the left. The diaphragm is a sheath of muscle that separates the chest from the abdomen (refer back to figure 2.4 on page \bb\ for an illustration showing the lungs and diaphragm). When you breathe in, the lungs fill and the dome of the diaphragm contracts and flattens as you expand the lungs into the side, back, and front of the rib cage. On the exhalation, the diaphragm relaxes, returning to its dome shape as the abdominal muscles contract inward and the lungs deflate. This action of the lungs, diaphragm, and abdominal muscles is vital for effective function of the core and all movement from the core.
In all practices, whether it be fitness, yoga, Pilates, or dance, breath is at the foundation and links to all movement. Breathing techniques can be used to do the following:
- Increase focus and awareness internally
- Create a sense or feeling related to the movement
- Increase oxygen exchange to meet the demand of the activity
- Create strength and stability in the core
- Increase the sense of calmness and lightness
- Relax the mind and body
A variety of breathing techniques are used in fitness, yoga, Pilates, and dance, each with a specific purpose. In fitness exercises, you are taught to exhale on the exertion and inhale on the recovery. Pilates uses a strong exhalation to assist in activating the core muscles. In yoga, the breath is linked to the natural movement of the body, the inhalation opening the body and lifting the spine and the exhalation closing the body and flexing the spine. In dance, breathing is used to find the center of the body, with the inhalation creating a strong posture and the exhalation releasing unwanted tension. At the foundation of all of these techniques is an awareness of how breath affects movement, stability, strength, and purpose.
In the fusion workouts, you will practice a specific breathing technique that draws from breath work in fitness, yoga, Pilates, and dance. The breathing method used in fusion workouts is the 3D breathing technique, which combines breathing technique from each discipline and is easily learned.
Full inhalations and exhalations revitalize both the mind and the body. When performing fusion exercises, use the 3D breathing technique to enhance the benefits of the exercises. In general, a strong exhalation will give you greater strength, and a long, slow exhalation will assist in relaxation or deepen a stretch. The inhalation fills the anterior, lateral, and posterior lungs, and the exhalation engages the core and diaphragm. This technique achieves the full potential of a breath by using more of the lungs to achieve better air exchange and activating the deep core muscles for enhanced performance and appearance.
Becoming Aware of the Breath
Begin by becoming aware of your normal breath and how you breathe. Spending a few moments observing your normal breathing pattern and how breathing more deeply effects how you feel will assist in learning to focus and relax. Taking the time to sit quietly and observe your breath will help you to become present in your own body and turn your attention inward. Come back to this breath awareness exercise any time throughout your day when you are feeling stressed and at the beginning or end of your fusion workout to help you to center yourself.
- In a comfortable seated position, breathe in and out through the nose and detect where you sense the movement of breath in your body.
- Notice the depth of your breath.
- Observe the length of the inhalation and exhalation.
- Take a deep inhalation and a long, slow exhalation. By changing the rhythm and depth of your breath, see how it changes the way you feel.
- Continue breathing deeply for 2 to 3 minutes.
Learn more about Fusion Workouts.
Squat
Start in a tall standing position. The feet are approximately shoulder-width apart and the toes point forward. The knees align directly over the midline of the feet and extend no farther forward than the ball of the foot. The spine is in a neutral alignment and the head is in line with the spine.
Foundational Exercise
Squat
Starting Position
Start in a tall standing position. The feet are approximately shoulder-width apart and the toes point forward (see figure a). The knees align directly over the midline of the feet and extend no farther forward than the ball of the foot. The spine is in a neutral alignment and the head is in line with the spine. The eyes focus straight ahead, and the chin is tucked slightly. The shoulders are relaxed and down and away from the ears and the arms are by your side. The chest is lifted and opened by bringing the shoulder blades toward the middle of the back.
Action
Keeping the spine in a neutral and lengthened position, bend at the knees, hips, and ankles to lower the torso until the thighs are parallel or slightly higher than parallel to the floor as you descend into a squat (see figure b). Lift the pelvic floor and lower-abdominal muscles to engage the core. The torso will naturally hinge forward from the hips as you lower into the squat. Press down into the feet to push up to standing. The arms reach forward as you squat, and they lower to the side as you stand up.
Alignment
Keep the spine lengthened and torso in a tall posture as you move through the squat. The knees stay aligned over the center of the feet. Avoid letting the knees fall inward or outward as you squat.
Breath
Inhale to lower into the squat. Exhale to press up to standing, maintaining neutral alignment of the pelvis, spine, and shoulder girdle. Repeat 8 to15 times.
Technique Tips
- Keep equal weight on the balls and heels of both feet.
- Maintain the alignment of the knees with the feet to keep the knees from falling inward or outward as you lower into the squat.
- Hinge or sit back with the hips as you lower into the squat.
- Keep the chest lifted and the spine long throughout the movement.
- Relax the shoulders down and away from the ears.
- Maintain the head's neutral alignment with the spine.
Progressions and Modifications
- Hold the bottom of the squat longer for more intensity.
- Increase the range of motion by moving deeper into the squat.
- Stand higher in the squat to decrease the intensity.
Mindfulness
Control your breathing to give you strength in this challenging exercise. Take a strong breath in as you lower into the squat, and exhale to push up to standing.
Squat With Heel Raise
Starting Position
Start in a tall standing position, with the feet approximately shoulder-width apart and the toes pointing forward. Align the knees directly over the midline of the feet and extend no farther forward than the ball of the foot. The spine is in a neutral alignment and the head is in line with the spine. Focus the eyes straight ahead, and the tuck the chin slightly. The shoulders are relaxed and down and away from the ears and the arms are by your side. Lift and open the chest by bringing the shoulder blades toward the middle of the back.
Action
Lower into the squat (see figure a); at the bottom, lift both heels, balancing on the balls of the feet (see figure b). Lower the heels and stand up. Reach the arms in front of the shoulders to help you balance as you lift and lower the heels.
Alignment
Keep the knees in line with the toes as you lower into the squat and as you lift and lower the heels. The weight should stay centered across the balls of the feet. Avoid rolling the ankles in or out.
Breath
Exhale to lower into the squat, inhale to lift the heels, exhale to lower the heels, and inhale to stand up. Repeat 5 to15 times.
Progressions and Modifications
- To add intensity, stay at the bottom of the squat, and lift and lower the heels for three to five repetitions.
- To assist with balance, hold the back of a chair.
Mindfulness
Use strong breathing to help you through this challenging exercise. Focus your eyes on a single point to assist with balance.
Save
Save
Save
Learn more about Fusion Workouts.
Stress and Weight Gain
If one of your goals for participating in a fusion workout is weight management, it is important to understand how mental anxiety and physical stress affect weight gain. When the body experiences eustress (positive stress) as in exercise, or distress (negative stress) as in worry, the body releases powerful hormones to combat it.
If one of your goals for participating in a fusion workout is weight management, it is important to understand how mental anxiety and physical stress affect weight gain. When the body experiences eustress (positive stress) as in exercise, or distress (negative stress) as in worry, the body releases powerful hormones to combat it. These hormones give you greater energy and strength when you are involved in a physical workout. During the recovery phase of the workout, your body naturally lowers this hormonal level. Without recovery of perceived stress, these hormones remain in the bloodstream and begin to wreak havoc on the body. Two of the negative side effects are an increased release of insulin into the blood stream and increased fat storage (often in the midsection of the body). The body, in its brilliance, will store fat in the place it can most easily access it the next time you need it. This is why you need to spend the time practicing calming exercises in combination with the more physically challenging exercises. Many dietitians and nutritionists promote calming exercises as well as deep breathing for weight management.
Forward Bends
Forward bends are calming in general. The action of the torso moving forward and the closing of the front of the chest decreases the heart rate and slows the breathing rate. Notice this natural response in your body as you move in and out of forward bends.
Seated Forward Bend
Starting Position
Begin in a seated position with the legs together straight out in front of the hips, and place the hands on the floor beside the hips. Sit on the center of the sitting bones and lift up through the spine to the top of the head.
Action
Hinge forward from the hips while maintaining a tall posture, taking the chest forward as the torso extends over the legs. Keep the shoulders relaxed. Lengthen the neck and keep the shoulders slightly back to open the front of the chest. Use the hands to help you to hinge forward by pressing them into the floor beside the hips. When you cannot hinge any farther, allow the spine to flex over the legs and the arms to reach toward the feet (see figure). If you can comfortably reach your feet, place the hands on the outsides of the feet. Relax into this position.
Alignment
Hinge forward from the hip and keep the spine in a long and lengthened position. Avoid excessive rounding of the upper back and lifting of the shoulders.
Breath
Inhale to sit tall. Exhale to move into the forward bend. Breathe naturally to relax. Focus on the exhalation to let go of unwanted tension. Hold for 5 to 10 deep breaths.
Progressions and Modifications
- Bend the knees slightly to help relax the hamstrings.
- Sit on a rolled mat or yoga block to elevate the hips and make it easier to bend forward.
- Place a yoga belt around the feet to help move deeper into the stretch.
Mindfulness
Bring awareness to the anatomical line along the back of the body. Begin on the bottom of the foot, travel up the back of the leg, and move over the hip and up the spine to your head. In a forward bend, you are lengthening this entire back line of the body.
Wide-Legged Forward Bend
Starting Position
Begin in a seated position with your legs straight out and in a V-shape. Your kneecaps point up, the ankles are flexed, and the toes point to the ceiling. Sit on the center of the sitting bones and lift through the spine through the top of the head. Place your hands on the floor in front of the torso.
Action
Hinge forward while maintaining a tall posture, moving the torso forward and then toward the floor between the legs. Keep the shoulders relaxed and down and away from the ears. Maintain an open chest position. Use your hands to support yourself as you move the torso toward the floor. When you cannot hinge any farther, allow the spine to gently flex (see figure). Relax into this position.
Alignment
As you hinge forward, keep the legs in the start position, with the knees pointed up toward the ceiling. Keep the shoulder relaxed down and the upper back long and extended.
Breath
Inhale to sit tall. Exhale to move forward into the bend. Breathe naturally to relax. Focus on the exhalation to let go of unwanted tension. Hold for 5 to 10 deep breaths.
Progressions and Modifications
- Bend the knees slightly to help relax the hamstrings.
- Sit on a rolled mat or yoga block to elevate the hips to make it easier to bend forward.
- Place your hands behind your hips and press them into the floor to assist in hinging forward.
Mindfulness
Focus your attention on the movement of the hips. The legs should stay still as you hinge forward, allowing the hips to rotate over the femur bones. Experience the sensation of lifting the sitting bones to move the torso forward.
Save
Learn more about Fusion Workouts.
Connecting Thought With Positive Action
What you say to yourself matters. More and more research supports the complex relationship between the mind and body and how thoughts can change how the body functions. When the mind is stressed, the body responds by changing every physiological system to deal with the perceived stress.
What you say to yourself matters. More and more research supports the complex relationship between the mind and body and how thoughts can change how the body functions. When the mind is stressed, the body responds by changing every physiological system to deal with the perceived stress. The obvious signals can be observed, such as an increase in heart rate and breathing frequency. However, much less obvious symptoms are changes in blood pressure, activation of the nervous system, and the release of stress hormones to combat stress. The same is true when you approach a task with self-doubt: the mind will set up the body to take on the task with apprehension and doubt. When the mind is set in a place of optimism and strength, the body and physiological systems prepare you for this outcome.
Past experiences affect how you approach a task because neural pathways in the brain have been established to respond in the learned pattern. Changing these pathways and learned patterns requires conscious effort. It is only by continuous commitment and practice that you can rewire the brain and nervous system to move you in your desired direction. Awareness of thoughts is referred to as consciousness. To develop consciousness, you must first learn to quiet the mind and body, enabling you to listen to the internal chatter of thoughts that continually flood your mind. Becoming aware of the conversations and practicing methods to redirect your thoughts will affect how you approach your workouts and your results.
By learning how to set your intentions and practicing easy yet highly effective breathing exercises, progressive relaxation, and simple meditation, you can train the mind and achieve your best outcomes. These exercises help to relax the mind and body, allowing you to replace unwanted thought patterns with new empowered thinking.
Bringing Positive Thoughts to Your Fusion Workouts
Introduce positive thoughts to your practice. Powerful words or phrases will focus your thoughts in the direction you want to go. Like a mantra, repeating these words is an instrument to influence the mind. You can create your own phrases or use some of these suggestions:
- I am strong.
- This is my beginning.
- I trust myself.
- I can do this.
- I am capable.
- I am limitless.
- If I change my thoughts, I change my outcome.
Employing Mindful Practices
In the fusion workouts, practice mindfulness to enhance your experience, satisfaction, and results. Rather than merely putting the time into your workout, practice being aware of how you feel in the exercises, the way you are performing the movement, and whether your thoughts are giving you strength and encouragement.
Three easy techniques to learn and practice to employ mindfulness are breathing exercises, progressive relaxation, and meditation. These techniques can be practiced independently from the fusion workouts or in conjunction with the exercises.
Breathing Technique
At the foundation of all mindful practices is awareness of your breath. How you breathe affects every aspect of your being. Breath is life; without it you cannot survive. Yet people take it for granted and are often unaware of how breathing affects how the body functions.
When you inhale, you bring oxygenated air into the body, supplying oxygen to the brain, organs, and muscles. The exhalation expels used air, waste, and byproducts, thereby replenishing the body through a continuous flow of breath.
The lungs are located in the thorax and are protected by the ribs. The two lobes of the lungs are like sacks, the right side being slightly larger than the left. The diaphragm is a sheath of muscle that separates the chest from the abdomen (refer back to figure 2.4 on page \bb\ for an illustration showing the lungs and diaphragm). When you breathe in, the lungs fill and the dome of the diaphragm contracts and flattens as you expand the lungs into the side, back, and front of the rib cage. On the exhalation, the diaphragm relaxes, returning to its dome shape as the abdominal muscles contract inward and the lungs deflate. This action of the lungs, diaphragm, and abdominal muscles is vital for effective function of the core and all movement from the core.
In all practices, whether it be fitness, yoga, Pilates, or dance, breath is at the foundation and links to all movement. Breathing techniques can be used to do the following:
- Increase focus and awareness internally
- Create a sense or feeling related to the movement
- Increase oxygen exchange to meet the demand of the activity
- Create strength and stability in the core
- Increase the sense of calmness and lightness
- Relax the mind and body
A variety of breathing techniques are used in fitness, yoga, Pilates, and dance, each with a specific purpose. In fitness exercises, you are taught to exhale on the exertion and inhale on the recovery. Pilates uses a strong exhalation to assist in activating the core muscles. In yoga, the breath is linked to the natural movement of the body, the inhalation opening the body and lifting the spine and the exhalation closing the body and flexing the spine. In dance, breathing is used to find the center of the body, with the inhalation creating a strong posture and the exhalation releasing unwanted tension. At the foundation of all of these techniques is an awareness of how breath affects movement, stability, strength, and purpose.
In the fusion workouts, you will practice a specific breathing technique that draws from breath work in fitness, yoga, Pilates, and dance. The breathing method used in fusion workouts is the 3D breathing technique, which combines breathing technique from each discipline and is easily learned.
Full inhalations and exhalations revitalize both the mind and the body. When performing fusion exercises, use the 3D breathing technique to enhance the benefits of the exercises. In general, a strong exhalation will give you greater strength, and a long, slow exhalation will assist in relaxation or deepen a stretch. The inhalation fills the anterior, lateral, and posterior lungs, and the exhalation engages the core and diaphragm. This technique achieves the full potential of a breath by using more of the lungs to achieve better air exchange and activating the deep core muscles for enhanced performance and appearance.
Becoming Aware of the Breath
Begin by becoming aware of your normal breath and how you breathe. Spending a few moments observing your normal breathing pattern and how breathing more deeply effects how you feel will assist in learning to focus and relax. Taking the time to sit quietly and observe your breath will help you to become present in your own body and turn your attention inward. Come back to this breath awareness exercise any time throughout your day when you are feeling stressed and at the beginning or end of your fusion workout to help you to center yourself.
- In a comfortable seated position, breathe in and out through the nose and detect where you sense the movement of breath in your body.
- Notice the depth of your breath.
- Observe the length of the inhalation and exhalation.
- Take a deep inhalation and a long, slow exhalation. By changing the rhythm and depth of your breath, see how it changes the way you feel.
- Continue breathing deeply for 2 to 3 minutes.
Learn more about Fusion Workouts.
Squat
Start in a tall standing position. The feet are approximately shoulder-width apart and the toes point forward. The knees align directly over the midline of the feet and extend no farther forward than the ball of the foot. The spine is in a neutral alignment and the head is in line with the spine.
Foundational Exercise
Squat
Starting Position
Start in a tall standing position. The feet are approximately shoulder-width apart and the toes point forward (see figure a). The knees align directly over the midline of the feet and extend no farther forward than the ball of the foot. The spine is in a neutral alignment and the head is in line with the spine. The eyes focus straight ahead, and the chin is tucked slightly. The shoulders are relaxed and down and away from the ears and the arms are by your side. The chest is lifted and opened by bringing the shoulder blades toward the middle of the back.
Action
Keeping the spine in a neutral and lengthened position, bend at the knees, hips, and ankles to lower the torso until the thighs are parallel or slightly higher than parallel to the floor as you descend into a squat (see figure b). Lift the pelvic floor and lower-abdominal muscles to engage the core. The torso will naturally hinge forward from the hips as you lower into the squat. Press down into the feet to push up to standing. The arms reach forward as you squat, and they lower to the side as you stand up.
Alignment
Keep the spine lengthened and torso in a tall posture as you move through the squat. The knees stay aligned over the center of the feet. Avoid letting the knees fall inward or outward as you squat.
Breath
Inhale to lower into the squat. Exhale to press up to standing, maintaining neutral alignment of the pelvis, spine, and shoulder girdle. Repeat 8 to15 times.
Technique Tips
- Keep equal weight on the balls and heels of both feet.
- Maintain the alignment of the knees with the feet to keep the knees from falling inward or outward as you lower into the squat.
- Hinge or sit back with the hips as you lower into the squat.
- Keep the chest lifted and the spine long throughout the movement.
- Relax the shoulders down and away from the ears.
- Maintain the head's neutral alignment with the spine.
Progressions and Modifications
- Hold the bottom of the squat longer for more intensity.
- Increase the range of motion by moving deeper into the squat.
- Stand higher in the squat to decrease the intensity.
Mindfulness
Control your breathing to give you strength in this challenging exercise. Take a strong breath in as you lower into the squat, and exhale to push up to standing.
Squat With Heel Raise
Starting Position
Start in a tall standing position, with the feet approximately shoulder-width apart and the toes pointing forward. Align the knees directly over the midline of the feet and extend no farther forward than the ball of the foot. The spine is in a neutral alignment and the head is in line with the spine. Focus the eyes straight ahead, and the tuck the chin slightly. The shoulders are relaxed and down and away from the ears and the arms are by your side. Lift and open the chest by bringing the shoulder blades toward the middle of the back.
Action
Lower into the squat (see figure a); at the bottom, lift both heels, balancing on the balls of the feet (see figure b). Lower the heels and stand up. Reach the arms in front of the shoulders to help you balance as you lift and lower the heels.
Alignment
Keep the knees in line with the toes as you lower into the squat and as you lift and lower the heels. The weight should stay centered across the balls of the feet. Avoid rolling the ankles in or out.
Breath
Exhale to lower into the squat, inhale to lift the heels, exhale to lower the heels, and inhale to stand up. Repeat 5 to15 times.
Progressions and Modifications
- To add intensity, stay at the bottom of the squat, and lift and lower the heels for three to five repetitions.
- To assist with balance, hold the back of a chair.
Mindfulness
Use strong breathing to help you through this challenging exercise. Focus your eyes on a single point to assist with balance.
Save
Save
Save
Learn more about Fusion Workouts.
Stress and Weight Gain
If one of your goals for participating in a fusion workout is weight management, it is important to understand how mental anxiety and physical stress affect weight gain. When the body experiences eustress (positive stress) as in exercise, or distress (negative stress) as in worry, the body releases powerful hormones to combat it.
If one of your goals for participating in a fusion workout is weight management, it is important to understand how mental anxiety and physical stress affect weight gain. When the body experiences eustress (positive stress) as in exercise, or distress (negative stress) as in worry, the body releases powerful hormones to combat it. These hormones give you greater energy and strength when you are involved in a physical workout. During the recovery phase of the workout, your body naturally lowers this hormonal level. Without recovery of perceived stress, these hormones remain in the bloodstream and begin to wreak havoc on the body. Two of the negative side effects are an increased release of insulin into the blood stream and increased fat storage (often in the midsection of the body). The body, in its brilliance, will store fat in the place it can most easily access it the next time you need it. This is why you need to spend the time practicing calming exercises in combination with the more physically challenging exercises. Many dietitians and nutritionists promote calming exercises as well as deep breathing for weight management.
Forward Bends
Forward bends are calming in general. The action of the torso moving forward and the closing of the front of the chest decreases the heart rate and slows the breathing rate. Notice this natural response in your body as you move in and out of forward bends.
Seated Forward Bend
Starting Position
Begin in a seated position with the legs together straight out in front of the hips, and place the hands on the floor beside the hips. Sit on the center of the sitting bones and lift up through the spine to the top of the head.
Action
Hinge forward from the hips while maintaining a tall posture, taking the chest forward as the torso extends over the legs. Keep the shoulders relaxed. Lengthen the neck and keep the shoulders slightly back to open the front of the chest. Use the hands to help you to hinge forward by pressing them into the floor beside the hips. When you cannot hinge any farther, allow the spine to flex over the legs and the arms to reach toward the feet (see figure). If you can comfortably reach your feet, place the hands on the outsides of the feet. Relax into this position.
Alignment
Hinge forward from the hip and keep the spine in a long and lengthened position. Avoid excessive rounding of the upper back and lifting of the shoulders.
Breath
Inhale to sit tall. Exhale to move into the forward bend. Breathe naturally to relax. Focus on the exhalation to let go of unwanted tension. Hold for 5 to 10 deep breaths.
Progressions and Modifications
- Bend the knees slightly to help relax the hamstrings.
- Sit on a rolled mat or yoga block to elevate the hips and make it easier to bend forward.
- Place a yoga belt around the feet to help move deeper into the stretch.
Mindfulness
Bring awareness to the anatomical line along the back of the body. Begin on the bottom of the foot, travel up the back of the leg, and move over the hip and up the spine to your head. In a forward bend, you are lengthening this entire back line of the body.
Wide-Legged Forward Bend
Starting Position
Begin in a seated position with your legs straight out and in a V-shape. Your kneecaps point up, the ankles are flexed, and the toes point to the ceiling. Sit on the center of the sitting bones and lift through the spine through the top of the head. Place your hands on the floor in front of the torso.
Action
Hinge forward while maintaining a tall posture, moving the torso forward and then toward the floor between the legs. Keep the shoulders relaxed and down and away from the ears. Maintain an open chest position. Use your hands to support yourself as you move the torso toward the floor. When you cannot hinge any farther, allow the spine to gently flex (see figure). Relax into this position.
Alignment
As you hinge forward, keep the legs in the start position, with the knees pointed up toward the ceiling. Keep the shoulder relaxed down and the upper back long and extended.
Breath
Inhale to sit tall. Exhale to move forward into the bend. Breathe naturally to relax. Focus on the exhalation to let go of unwanted tension. Hold for 5 to 10 deep breaths.
Progressions and Modifications
- Bend the knees slightly to help relax the hamstrings.
- Sit on a rolled mat or yoga block to elevate the hips to make it easier to bend forward.
- Place your hands behind your hips and press them into the floor to assist in hinging forward.
Mindfulness
Focus your attention on the movement of the hips. The legs should stay still as you hinge forward, allowing the hips to rotate over the femur bones. Experience the sensation of lifting the sitting bones to move the torso forward.
Save
Learn more about Fusion Workouts.
Connecting Thought With Positive Action
What you say to yourself matters. More and more research supports the complex relationship between the mind and body and how thoughts can change how the body functions. When the mind is stressed, the body responds by changing every physiological system to deal with the perceived stress.
What you say to yourself matters. More and more research supports the complex relationship between the mind and body and how thoughts can change how the body functions. When the mind is stressed, the body responds by changing every physiological system to deal with the perceived stress. The obvious signals can be observed, such as an increase in heart rate and breathing frequency. However, much less obvious symptoms are changes in blood pressure, activation of the nervous system, and the release of stress hormones to combat stress. The same is true when you approach a task with self-doubt: the mind will set up the body to take on the task with apprehension and doubt. When the mind is set in a place of optimism and strength, the body and physiological systems prepare you for this outcome.
Past experiences affect how you approach a task because neural pathways in the brain have been established to respond in the learned pattern. Changing these pathways and learned patterns requires conscious effort. It is only by continuous commitment and practice that you can rewire the brain and nervous system to move you in your desired direction. Awareness of thoughts is referred to as consciousness. To develop consciousness, you must first learn to quiet the mind and body, enabling you to listen to the internal chatter of thoughts that continually flood your mind. Becoming aware of the conversations and practicing methods to redirect your thoughts will affect how you approach your workouts and your results.
By learning how to set your intentions and practicing easy yet highly effective breathing exercises, progressive relaxation, and simple meditation, you can train the mind and achieve your best outcomes. These exercises help to relax the mind and body, allowing you to replace unwanted thought patterns with new empowered thinking.
Bringing Positive Thoughts to Your Fusion Workouts
Introduce positive thoughts to your practice. Powerful words or phrases will focus your thoughts in the direction you want to go. Like a mantra, repeating these words is an instrument to influence the mind. You can create your own phrases or use some of these suggestions:
- I am strong.
- This is my beginning.
- I trust myself.
- I can do this.
- I am capable.
- I am limitless.
- If I change my thoughts, I change my outcome.
Employing Mindful Practices
In the fusion workouts, practice mindfulness to enhance your experience, satisfaction, and results. Rather than merely putting the time into your workout, practice being aware of how you feel in the exercises, the way you are performing the movement, and whether your thoughts are giving you strength and encouragement.
Three easy techniques to learn and practice to employ mindfulness are breathing exercises, progressive relaxation, and meditation. These techniques can be practiced independently from the fusion workouts or in conjunction with the exercises.
Breathing Technique
At the foundation of all mindful practices is awareness of your breath. How you breathe affects every aspect of your being. Breath is life; without it you cannot survive. Yet people take it for granted and are often unaware of how breathing affects how the body functions.
When you inhale, you bring oxygenated air into the body, supplying oxygen to the brain, organs, and muscles. The exhalation expels used air, waste, and byproducts, thereby replenishing the body through a continuous flow of breath.
The lungs are located in the thorax and are protected by the ribs. The two lobes of the lungs are like sacks, the right side being slightly larger than the left. The diaphragm is a sheath of muscle that separates the chest from the abdomen (refer back to figure 2.4 on page \bb\ for an illustration showing the lungs and diaphragm). When you breathe in, the lungs fill and the dome of the diaphragm contracts and flattens as you expand the lungs into the side, back, and front of the rib cage. On the exhalation, the diaphragm relaxes, returning to its dome shape as the abdominal muscles contract inward and the lungs deflate. This action of the lungs, diaphragm, and abdominal muscles is vital for effective function of the core and all movement from the core.
In all practices, whether it be fitness, yoga, Pilates, or dance, breath is at the foundation and links to all movement. Breathing techniques can be used to do the following:
- Increase focus and awareness internally
- Create a sense or feeling related to the movement
- Increase oxygen exchange to meet the demand of the activity
- Create strength and stability in the core
- Increase the sense of calmness and lightness
- Relax the mind and body
A variety of breathing techniques are used in fitness, yoga, Pilates, and dance, each with a specific purpose. In fitness exercises, you are taught to exhale on the exertion and inhale on the recovery. Pilates uses a strong exhalation to assist in activating the core muscles. In yoga, the breath is linked to the natural movement of the body, the inhalation opening the body and lifting the spine and the exhalation closing the body and flexing the spine. In dance, breathing is used to find the center of the body, with the inhalation creating a strong posture and the exhalation releasing unwanted tension. At the foundation of all of these techniques is an awareness of how breath affects movement, stability, strength, and purpose.
In the fusion workouts, you will practice a specific breathing technique that draws from breath work in fitness, yoga, Pilates, and dance. The breathing method used in fusion workouts is the 3D breathing technique, which combines breathing technique from each discipline and is easily learned.
Full inhalations and exhalations revitalize both the mind and the body. When performing fusion exercises, use the 3D breathing technique to enhance the benefits of the exercises. In general, a strong exhalation will give you greater strength, and a long, slow exhalation will assist in relaxation or deepen a stretch. The inhalation fills the anterior, lateral, and posterior lungs, and the exhalation engages the core and diaphragm. This technique achieves the full potential of a breath by using more of the lungs to achieve better air exchange and activating the deep core muscles for enhanced performance and appearance.
Becoming Aware of the Breath
Begin by becoming aware of your normal breath and how you breathe. Spending a few moments observing your normal breathing pattern and how breathing more deeply effects how you feel will assist in learning to focus and relax. Taking the time to sit quietly and observe your breath will help you to become present in your own body and turn your attention inward. Come back to this breath awareness exercise any time throughout your day when you are feeling stressed and at the beginning or end of your fusion workout to help you to center yourself.
- In a comfortable seated position, breathe in and out through the nose and detect where you sense the movement of breath in your body.
- Notice the depth of your breath.
- Observe the length of the inhalation and exhalation.
- Take a deep inhalation and a long, slow exhalation. By changing the rhythm and depth of your breath, see how it changes the way you feel.
- Continue breathing deeply for 2 to 3 minutes.
Learn more about Fusion Workouts.
Squat
Start in a tall standing position. The feet are approximately shoulder-width apart and the toes point forward. The knees align directly over the midline of the feet and extend no farther forward than the ball of the foot. The spine is in a neutral alignment and the head is in line with the spine.
Foundational Exercise
Squat
Starting Position
Start in a tall standing position. The feet are approximately shoulder-width apart and the toes point forward (see figure a). The knees align directly over the midline of the feet and extend no farther forward than the ball of the foot. The spine is in a neutral alignment and the head is in line with the spine. The eyes focus straight ahead, and the chin is tucked slightly. The shoulders are relaxed and down and away from the ears and the arms are by your side. The chest is lifted and opened by bringing the shoulder blades toward the middle of the back.
Action
Keeping the spine in a neutral and lengthened position, bend at the knees, hips, and ankles to lower the torso until the thighs are parallel or slightly higher than parallel to the floor as you descend into a squat (see figure b). Lift the pelvic floor and lower-abdominal muscles to engage the core. The torso will naturally hinge forward from the hips as you lower into the squat. Press down into the feet to push up to standing. The arms reach forward as you squat, and they lower to the side as you stand up.
Alignment
Keep the spine lengthened and torso in a tall posture as you move through the squat. The knees stay aligned over the center of the feet. Avoid letting the knees fall inward or outward as you squat.
Breath
Inhale to lower into the squat. Exhale to press up to standing, maintaining neutral alignment of the pelvis, spine, and shoulder girdle. Repeat 8 to15 times.
Technique Tips
- Keep equal weight on the balls and heels of both feet.
- Maintain the alignment of the knees with the feet to keep the knees from falling inward or outward as you lower into the squat.
- Hinge or sit back with the hips as you lower into the squat.
- Keep the chest lifted and the spine long throughout the movement.
- Relax the shoulders down and away from the ears.
- Maintain the head's neutral alignment with the spine.
Progressions and Modifications
- Hold the bottom of the squat longer for more intensity.
- Increase the range of motion by moving deeper into the squat.
- Stand higher in the squat to decrease the intensity.
Mindfulness
Control your breathing to give you strength in this challenging exercise. Take a strong breath in as you lower into the squat, and exhale to push up to standing.
Squat With Heel Raise
Starting Position
Start in a tall standing position, with the feet approximately shoulder-width apart and the toes pointing forward. Align the knees directly over the midline of the feet and extend no farther forward than the ball of the foot. The spine is in a neutral alignment and the head is in line with the spine. Focus the eyes straight ahead, and the tuck the chin slightly. The shoulders are relaxed and down and away from the ears and the arms are by your side. Lift and open the chest by bringing the shoulder blades toward the middle of the back.
Action
Lower into the squat (see figure a); at the bottom, lift both heels, balancing on the balls of the feet (see figure b). Lower the heels and stand up. Reach the arms in front of the shoulders to help you balance as you lift and lower the heels.
Alignment
Keep the knees in line with the toes as you lower into the squat and as you lift and lower the heels. The weight should stay centered across the balls of the feet. Avoid rolling the ankles in or out.
Breath
Exhale to lower into the squat, inhale to lift the heels, exhale to lower the heels, and inhale to stand up. Repeat 5 to15 times.
Progressions and Modifications
- To add intensity, stay at the bottom of the squat, and lift and lower the heels for three to five repetitions.
- To assist with balance, hold the back of a chair.
Mindfulness
Use strong breathing to help you through this challenging exercise. Focus your eyes on a single point to assist with balance.
Save
Save
Save
Learn more about Fusion Workouts.
Stress and Weight Gain
If one of your goals for participating in a fusion workout is weight management, it is important to understand how mental anxiety and physical stress affect weight gain. When the body experiences eustress (positive stress) as in exercise, or distress (negative stress) as in worry, the body releases powerful hormones to combat it.
If one of your goals for participating in a fusion workout is weight management, it is important to understand how mental anxiety and physical stress affect weight gain. When the body experiences eustress (positive stress) as in exercise, or distress (negative stress) as in worry, the body releases powerful hormones to combat it. These hormones give you greater energy and strength when you are involved in a physical workout. During the recovery phase of the workout, your body naturally lowers this hormonal level. Without recovery of perceived stress, these hormones remain in the bloodstream and begin to wreak havoc on the body. Two of the negative side effects are an increased release of insulin into the blood stream and increased fat storage (often in the midsection of the body). The body, in its brilliance, will store fat in the place it can most easily access it the next time you need it. This is why you need to spend the time practicing calming exercises in combination with the more physically challenging exercises. Many dietitians and nutritionists promote calming exercises as well as deep breathing for weight management.
Forward Bends
Forward bends are calming in general. The action of the torso moving forward and the closing of the front of the chest decreases the heart rate and slows the breathing rate. Notice this natural response in your body as you move in and out of forward bends.
Seated Forward Bend
Starting Position
Begin in a seated position with the legs together straight out in front of the hips, and place the hands on the floor beside the hips. Sit on the center of the sitting bones and lift up through the spine to the top of the head.
Action
Hinge forward from the hips while maintaining a tall posture, taking the chest forward as the torso extends over the legs. Keep the shoulders relaxed. Lengthen the neck and keep the shoulders slightly back to open the front of the chest. Use the hands to help you to hinge forward by pressing them into the floor beside the hips. When you cannot hinge any farther, allow the spine to flex over the legs and the arms to reach toward the feet (see figure). If you can comfortably reach your feet, place the hands on the outsides of the feet. Relax into this position.
Alignment
Hinge forward from the hip and keep the spine in a long and lengthened position. Avoid excessive rounding of the upper back and lifting of the shoulders.
Breath
Inhale to sit tall. Exhale to move into the forward bend. Breathe naturally to relax. Focus on the exhalation to let go of unwanted tension. Hold for 5 to 10 deep breaths.
Progressions and Modifications
- Bend the knees slightly to help relax the hamstrings.
- Sit on a rolled mat or yoga block to elevate the hips and make it easier to bend forward.
- Place a yoga belt around the feet to help move deeper into the stretch.
Mindfulness
Bring awareness to the anatomical line along the back of the body. Begin on the bottom of the foot, travel up the back of the leg, and move over the hip and up the spine to your head. In a forward bend, you are lengthening this entire back line of the body.
Wide-Legged Forward Bend
Starting Position
Begin in a seated position with your legs straight out and in a V-shape. Your kneecaps point up, the ankles are flexed, and the toes point to the ceiling. Sit on the center of the sitting bones and lift through the spine through the top of the head. Place your hands on the floor in front of the torso.
Action
Hinge forward while maintaining a tall posture, moving the torso forward and then toward the floor between the legs. Keep the shoulders relaxed and down and away from the ears. Maintain an open chest position. Use your hands to support yourself as you move the torso toward the floor. When you cannot hinge any farther, allow the spine to gently flex (see figure). Relax into this position.
Alignment
As you hinge forward, keep the legs in the start position, with the knees pointed up toward the ceiling. Keep the shoulder relaxed down and the upper back long and extended.
Breath
Inhale to sit tall. Exhale to move forward into the bend. Breathe naturally to relax. Focus on the exhalation to let go of unwanted tension. Hold for 5 to 10 deep breaths.
Progressions and Modifications
- Bend the knees slightly to help relax the hamstrings.
- Sit on a rolled mat or yoga block to elevate the hips to make it easier to bend forward.
- Place your hands behind your hips and press them into the floor to assist in hinging forward.
Mindfulness
Focus your attention on the movement of the hips. The legs should stay still as you hinge forward, allowing the hips to rotate over the femur bones. Experience the sensation of lifting the sitting bones to move the torso forward.
Save
Learn more about Fusion Workouts.
Connecting Thought With Positive Action
What you say to yourself matters. More and more research supports the complex relationship between the mind and body and how thoughts can change how the body functions. When the mind is stressed, the body responds by changing every physiological system to deal with the perceived stress.
What you say to yourself matters. More and more research supports the complex relationship between the mind and body and how thoughts can change how the body functions. When the mind is stressed, the body responds by changing every physiological system to deal with the perceived stress. The obvious signals can be observed, such as an increase in heart rate and breathing frequency. However, much less obvious symptoms are changes in blood pressure, activation of the nervous system, and the release of stress hormones to combat stress. The same is true when you approach a task with self-doubt: the mind will set up the body to take on the task with apprehension and doubt. When the mind is set in a place of optimism and strength, the body and physiological systems prepare you for this outcome.
Past experiences affect how you approach a task because neural pathways in the brain have been established to respond in the learned pattern. Changing these pathways and learned patterns requires conscious effort. It is only by continuous commitment and practice that you can rewire the brain and nervous system to move you in your desired direction. Awareness of thoughts is referred to as consciousness. To develop consciousness, you must first learn to quiet the mind and body, enabling you to listen to the internal chatter of thoughts that continually flood your mind. Becoming aware of the conversations and practicing methods to redirect your thoughts will affect how you approach your workouts and your results.
By learning how to set your intentions and practicing easy yet highly effective breathing exercises, progressive relaxation, and simple meditation, you can train the mind and achieve your best outcomes. These exercises help to relax the mind and body, allowing you to replace unwanted thought patterns with new empowered thinking.
Bringing Positive Thoughts to Your Fusion Workouts
Introduce positive thoughts to your practice. Powerful words or phrases will focus your thoughts in the direction you want to go. Like a mantra, repeating these words is an instrument to influence the mind. You can create your own phrases or use some of these suggestions:
- I am strong.
- This is my beginning.
- I trust myself.
- I can do this.
- I am capable.
- I am limitless.
- If I change my thoughts, I change my outcome.
Employing Mindful Practices
In the fusion workouts, practice mindfulness to enhance your experience, satisfaction, and results. Rather than merely putting the time into your workout, practice being aware of how you feel in the exercises, the way you are performing the movement, and whether your thoughts are giving you strength and encouragement.
Three easy techniques to learn and practice to employ mindfulness are breathing exercises, progressive relaxation, and meditation. These techniques can be practiced independently from the fusion workouts or in conjunction with the exercises.
Breathing Technique
At the foundation of all mindful practices is awareness of your breath. How you breathe affects every aspect of your being. Breath is life; without it you cannot survive. Yet people take it for granted and are often unaware of how breathing affects how the body functions.
When you inhale, you bring oxygenated air into the body, supplying oxygen to the brain, organs, and muscles. The exhalation expels used air, waste, and byproducts, thereby replenishing the body through a continuous flow of breath.
The lungs are located in the thorax and are protected by the ribs. The two lobes of the lungs are like sacks, the right side being slightly larger than the left. The diaphragm is a sheath of muscle that separates the chest from the abdomen (refer back to figure 2.4 on page \bb\ for an illustration showing the lungs and diaphragm). When you breathe in, the lungs fill and the dome of the diaphragm contracts and flattens as you expand the lungs into the side, back, and front of the rib cage. On the exhalation, the diaphragm relaxes, returning to its dome shape as the abdominal muscles contract inward and the lungs deflate. This action of the lungs, diaphragm, and abdominal muscles is vital for effective function of the core and all movement from the core.
In all practices, whether it be fitness, yoga, Pilates, or dance, breath is at the foundation and links to all movement. Breathing techniques can be used to do the following:
- Increase focus and awareness internally
- Create a sense or feeling related to the movement
- Increase oxygen exchange to meet the demand of the activity
- Create strength and stability in the core
- Increase the sense of calmness and lightness
- Relax the mind and body
A variety of breathing techniques are used in fitness, yoga, Pilates, and dance, each with a specific purpose. In fitness exercises, you are taught to exhale on the exertion and inhale on the recovery. Pilates uses a strong exhalation to assist in activating the core muscles. In yoga, the breath is linked to the natural movement of the body, the inhalation opening the body and lifting the spine and the exhalation closing the body and flexing the spine. In dance, breathing is used to find the center of the body, with the inhalation creating a strong posture and the exhalation releasing unwanted tension. At the foundation of all of these techniques is an awareness of how breath affects movement, stability, strength, and purpose.
In the fusion workouts, you will practice a specific breathing technique that draws from breath work in fitness, yoga, Pilates, and dance. The breathing method used in fusion workouts is the 3D breathing technique, which combines breathing technique from each discipline and is easily learned.
Full inhalations and exhalations revitalize both the mind and the body. When performing fusion exercises, use the 3D breathing technique to enhance the benefits of the exercises. In general, a strong exhalation will give you greater strength, and a long, slow exhalation will assist in relaxation or deepen a stretch. The inhalation fills the anterior, lateral, and posterior lungs, and the exhalation engages the core and diaphragm. This technique achieves the full potential of a breath by using more of the lungs to achieve better air exchange and activating the deep core muscles for enhanced performance and appearance.
Becoming Aware of the Breath
Begin by becoming aware of your normal breath and how you breathe. Spending a few moments observing your normal breathing pattern and how breathing more deeply effects how you feel will assist in learning to focus and relax. Taking the time to sit quietly and observe your breath will help you to become present in your own body and turn your attention inward. Come back to this breath awareness exercise any time throughout your day when you are feeling stressed and at the beginning or end of your fusion workout to help you to center yourself.
- In a comfortable seated position, breathe in and out through the nose and detect where you sense the movement of breath in your body.
- Notice the depth of your breath.
- Observe the length of the inhalation and exhalation.
- Take a deep inhalation and a long, slow exhalation. By changing the rhythm and depth of your breath, see how it changes the way you feel.
- Continue breathing deeply for 2 to 3 minutes.
Learn more about Fusion Workouts.
Squat
Start in a tall standing position. The feet are approximately shoulder-width apart and the toes point forward. The knees align directly over the midline of the feet and extend no farther forward than the ball of the foot. The spine is in a neutral alignment and the head is in line with the spine.
Foundational Exercise
Squat
Starting Position
Start in a tall standing position. The feet are approximately shoulder-width apart and the toes point forward (see figure a). The knees align directly over the midline of the feet and extend no farther forward than the ball of the foot. The spine is in a neutral alignment and the head is in line with the spine. The eyes focus straight ahead, and the chin is tucked slightly. The shoulders are relaxed and down and away from the ears and the arms are by your side. The chest is lifted and opened by bringing the shoulder blades toward the middle of the back.
Action
Keeping the spine in a neutral and lengthened position, bend at the knees, hips, and ankles to lower the torso until the thighs are parallel or slightly higher than parallel to the floor as you descend into a squat (see figure b). Lift the pelvic floor and lower-abdominal muscles to engage the core. The torso will naturally hinge forward from the hips as you lower into the squat. Press down into the feet to push up to standing. The arms reach forward as you squat, and they lower to the side as you stand up.
Alignment
Keep the spine lengthened and torso in a tall posture as you move through the squat. The knees stay aligned over the center of the feet. Avoid letting the knees fall inward or outward as you squat.
Breath
Inhale to lower into the squat. Exhale to press up to standing, maintaining neutral alignment of the pelvis, spine, and shoulder girdle. Repeat 8 to15 times.
Technique Tips
- Keep equal weight on the balls and heels of both feet.
- Maintain the alignment of the knees with the feet to keep the knees from falling inward or outward as you lower into the squat.
- Hinge or sit back with the hips as you lower into the squat.
- Keep the chest lifted and the spine long throughout the movement.
- Relax the shoulders down and away from the ears.
- Maintain the head's neutral alignment with the spine.
Progressions and Modifications
- Hold the bottom of the squat longer for more intensity.
- Increase the range of motion by moving deeper into the squat.
- Stand higher in the squat to decrease the intensity.
Mindfulness
Control your breathing to give you strength in this challenging exercise. Take a strong breath in as you lower into the squat, and exhale to push up to standing.
Squat With Heel Raise
Starting Position
Start in a tall standing position, with the feet approximately shoulder-width apart and the toes pointing forward. Align the knees directly over the midline of the feet and extend no farther forward than the ball of the foot. The spine is in a neutral alignment and the head is in line with the spine. Focus the eyes straight ahead, and the tuck the chin slightly. The shoulders are relaxed and down and away from the ears and the arms are by your side. Lift and open the chest by bringing the shoulder blades toward the middle of the back.
Action
Lower into the squat (see figure a); at the bottom, lift both heels, balancing on the balls of the feet (see figure b). Lower the heels and stand up. Reach the arms in front of the shoulders to help you balance as you lift and lower the heels.
Alignment
Keep the knees in line with the toes as you lower into the squat and as you lift and lower the heels. The weight should stay centered across the balls of the feet. Avoid rolling the ankles in or out.
Breath
Exhale to lower into the squat, inhale to lift the heels, exhale to lower the heels, and inhale to stand up. Repeat 5 to15 times.
Progressions and Modifications
- To add intensity, stay at the bottom of the squat, and lift and lower the heels for three to five repetitions.
- To assist with balance, hold the back of a chair.
Mindfulness
Use strong breathing to help you through this challenging exercise. Focus your eyes on a single point to assist with balance.
Save
Save
Save
Learn more about Fusion Workouts.
Stress and Weight Gain
If one of your goals for participating in a fusion workout is weight management, it is important to understand how mental anxiety and physical stress affect weight gain. When the body experiences eustress (positive stress) as in exercise, or distress (negative stress) as in worry, the body releases powerful hormones to combat it.
If one of your goals for participating in a fusion workout is weight management, it is important to understand how mental anxiety and physical stress affect weight gain. When the body experiences eustress (positive stress) as in exercise, or distress (negative stress) as in worry, the body releases powerful hormones to combat it. These hormones give you greater energy and strength when you are involved in a physical workout. During the recovery phase of the workout, your body naturally lowers this hormonal level. Without recovery of perceived stress, these hormones remain in the bloodstream and begin to wreak havoc on the body. Two of the negative side effects are an increased release of insulin into the blood stream and increased fat storage (often in the midsection of the body). The body, in its brilliance, will store fat in the place it can most easily access it the next time you need it. This is why you need to spend the time practicing calming exercises in combination with the more physically challenging exercises. Many dietitians and nutritionists promote calming exercises as well as deep breathing for weight management.
Forward Bends
Forward bends are calming in general. The action of the torso moving forward and the closing of the front of the chest decreases the heart rate and slows the breathing rate. Notice this natural response in your body as you move in and out of forward bends.
Seated Forward Bend
Starting Position
Begin in a seated position with the legs together straight out in front of the hips, and place the hands on the floor beside the hips. Sit on the center of the sitting bones and lift up through the spine to the top of the head.
Action
Hinge forward from the hips while maintaining a tall posture, taking the chest forward as the torso extends over the legs. Keep the shoulders relaxed. Lengthen the neck and keep the shoulders slightly back to open the front of the chest. Use the hands to help you to hinge forward by pressing them into the floor beside the hips. When you cannot hinge any farther, allow the spine to flex over the legs and the arms to reach toward the feet (see figure). If you can comfortably reach your feet, place the hands on the outsides of the feet. Relax into this position.
Alignment
Hinge forward from the hip and keep the spine in a long and lengthened position. Avoid excessive rounding of the upper back and lifting of the shoulders.
Breath
Inhale to sit tall. Exhale to move into the forward bend. Breathe naturally to relax. Focus on the exhalation to let go of unwanted tension. Hold for 5 to 10 deep breaths.
Progressions and Modifications
- Bend the knees slightly to help relax the hamstrings.
- Sit on a rolled mat or yoga block to elevate the hips and make it easier to bend forward.
- Place a yoga belt around the feet to help move deeper into the stretch.
Mindfulness
Bring awareness to the anatomical line along the back of the body. Begin on the bottom of the foot, travel up the back of the leg, and move over the hip and up the spine to your head. In a forward bend, you are lengthening this entire back line of the body.
Wide-Legged Forward Bend
Starting Position
Begin in a seated position with your legs straight out and in a V-shape. Your kneecaps point up, the ankles are flexed, and the toes point to the ceiling. Sit on the center of the sitting bones and lift through the spine through the top of the head. Place your hands on the floor in front of the torso.
Action
Hinge forward while maintaining a tall posture, moving the torso forward and then toward the floor between the legs. Keep the shoulders relaxed and down and away from the ears. Maintain an open chest position. Use your hands to support yourself as you move the torso toward the floor. When you cannot hinge any farther, allow the spine to gently flex (see figure). Relax into this position.
Alignment
As you hinge forward, keep the legs in the start position, with the knees pointed up toward the ceiling. Keep the shoulder relaxed down and the upper back long and extended.
Breath
Inhale to sit tall. Exhale to move forward into the bend. Breathe naturally to relax. Focus on the exhalation to let go of unwanted tension. Hold for 5 to 10 deep breaths.
Progressions and Modifications
- Bend the knees slightly to help relax the hamstrings.
- Sit on a rolled mat or yoga block to elevate the hips to make it easier to bend forward.
- Place your hands behind your hips and press them into the floor to assist in hinging forward.
Mindfulness
Focus your attention on the movement of the hips. The legs should stay still as you hinge forward, allowing the hips to rotate over the femur bones. Experience the sensation of lifting the sitting bones to move the torso forward.
Save
Learn more about Fusion Workouts.
Connecting Thought With Positive Action
What you say to yourself matters. More and more research supports the complex relationship between the mind and body and how thoughts can change how the body functions. When the mind is stressed, the body responds by changing every physiological system to deal with the perceived stress.
What you say to yourself matters. More and more research supports the complex relationship between the mind and body and how thoughts can change how the body functions. When the mind is stressed, the body responds by changing every physiological system to deal with the perceived stress. The obvious signals can be observed, such as an increase in heart rate and breathing frequency. However, much less obvious symptoms are changes in blood pressure, activation of the nervous system, and the release of stress hormones to combat stress. The same is true when you approach a task with self-doubt: the mind will set up the body to take on the task with apprehension and doubt. When the mind is set in a place of optimism and strength, the body and physiological systems prepare you for this outcome.
Past experiences affect how you approach a task because neural pathways in the brain have been established to respond in the learned pattern. Changing these pathways and learned patterns requires conscious effort. It is only by continuous commitment and practice that you can rewire the brain and nervous system to move you in your desired direction. Awareness of thoughts is referred to as consciousness. To develop consciousness, you must first learn to quiet the mind and body, enabling you to listen to the internal chatter of thoughts that continually flood your mind. Becoming aware of the conversations and practicing methods to redirect your thoughts will affect how you approach your workouts and your results.
By learning how to set your intentions and practicing easy yet highly effective breathing exercises, progressive relaxation, and simple meditation, you can train the mind and achieve your best outcomes. These exercises help to relax the mind and body, allowing you to replace unwanted thought patterns with new empowered thinking.
Bringing Positive Thoughts to Your Fusion Workouts
Introduce positive thoughts to your practice. Powerful words or phrases will focus your thoughts in the direction you want to go. Like a mantra, repeating these words is an instrument to influence the mind. You can create your own phrases or use some of these suggestions:
- I am strong.
- This is my beginning.
- I trust myself.
- I can do this.
- I am capable.
- I am limitless.
- If I change my thoughts, I change my outcome.
Employing Mindful Practices
In the fusion workouts, practice mindfulness to enhance your experience, satisfaction, and results. Rather than merely putting the time into your workout, practice being aware of how you feel in the exercises, the way you are performing the movement, and whether your thoughts are giving you strength and encouragement.
Three easy techniques to learn and practice to employ mindfulness are breathing exercises, progressive relaxation, and meditation. These techniques can be practiced independently from the fusion workouts or in conjunction with the exercises.
Breathing Technique
At the foundation of all mindful practices is awareness of your breath. How you breathe affects every aspect of your being. Breath is life; without it you cannot survive. Yet people take it for granted and are often unaware of how breathing affects how the body functions.
When you inhale, you bring oxygenated air into the body, supplying oxygen to the brain, organs, and muscles. The exhalation expels used air, waste, and byproducts, thereby replenishing the body through a continuous flow of breath.
The lungs are located in the thorax and are protected by the ribs. The two lobes of the lungs are like sacks, the right side being slightly larger than the left. The diaphragm is a sheath of muscle that separates the chest from the abdomen (refer back to figure 2.4 on page \bb\ for an illustration showing the lungs and diaphragm). When you breathe in, the lungs fill and the dome of the diaphragm contracts and flattens as you expand the lungs into the side, back, and front of the rib cage. On the exhalation, the diaphragm relaxes, returning to its dome shape as the abdominal muscles contract inward and the lungs deflate. This action of the lungs, diaphragm, and abdominal muscles is vital for effective function of the core and all movement from the core.
In all practices, whether it be fitness, yoga, Pilates, or dance, breath is at the foundation and links to all movement. Breathing techniques can be used to do the following:
- Increase focus and awareness internally
- Create a sense or feeling related to the movement
- Increase oxygen exchange to meet the demand of the activity
- Create strength and stability in the core
- Increase the sense of calmness and lightness
- Relax the mind and body
A variety of breathing techniques are used in fitness, yoga, Pilates, and dance, each with a specific purpose. In fitness exercises, you are taught to exhale on the exertion and inhale on the recovery. Pilates uses a strong exhalation to assist in activating the core muscles. In yoga, the breath is linked to the natural movement of the body, the inhalation opening the body and lifting the spine and the exhalation closing the body and flexing the spine. In dance, breathing is used to find the center of the body, with the inhalation creating a strong posture and the exhalation releasing unwanted tension. At the foundation of all of these techniques is an awareness of how breath affects movement, stability, strength, and purpose.
In the fusion workouts, you will practice a specific breathing technique that draws from breath work in fitness, yoga, Pilates, and dance. The breathing method used in fusion workouts is the 3D breathing technique, which combines breathing technique from each discipline and is easily learned.
Full inhalations and exhalations revitalize both the mind and the body. When performing fusion exercises, use the 3D breathing technique to enhance the benefits of the exercises. In general, a strong exhalation will give you greater strength, and a long, slow exhalation will assist in relaxation or deepen a stretch. The inhalation fills the anterior, lateral, and posterior lungs, and the exhalation engages the core and diaphragm. This technique achieves the full potential of a breath by using more of the lungs to achieve better air exchange and activating the deep core muscles for enhanced performance and appearance.
Becoming Aware of the Breath
Begin by becoming aware of your normal breath and how you breathe. Spending a few moments observing your normal breathing pattern and how breathing more deeply effects how you feel will assist in learning to focus and relax. Taking the time to sit quietly and observe your breath will help you to become present in your own body and turn your attention inward. Come back to this breath awareness exercise any time throughout your day when you are feeling stressed and at the beginning or end of your fusion workout to help you to center yourself.
- In a comfortable seated position, breathe in and out through the nose and detect where you sense the movement of breath in your body.
- Notice the depth of your breath.
- Observe the length of the inhalation and exhalation.
- Take a deep inhalation and a long, slow exhalation. By changing the rhythm and depth of your breath, see how it changes the way you feel.
- Continue breathing deeply for 2 to 3 minutes.
Learn more about Fusion Workouts.
Squat
Start in a tall standing position. The feet are approximately shoulder-width apart and the toes point forward. The knees align directly over the midline of the feet and extend no farther forward than the ball of the foot. The spine is in a neutral alignment and the head is in line with the spine.
Foundational Exercise
Squat
Starting Position
Start in a tall standing position. The feet are approximately shoulder-width apart and the toes point forward (see figure a). The knees align directly over the midline of the feet and extend no farther forward than the ball of the foot. The spine is in a neutral alignment and the head is in line with the spine. The eyes focus straight ahead, and the chin is tucked slightly. The shoulders are relaxed and down and away from the ears and the arms are by your side. The chest is lifted and opened by bringing the shoulder blades toward the middle of the back.
Action
Keeping the spine in a neutral and lengthened position, bend at the knees, hips, and ankles to lower the torso until the thighs are parallel or slightly higher than parallel to the floor as you descend into a squat (see figure b). Lift the pelvic floor and lower-abdominal muscles to engage the core. The torso will naturally hinge forward from the hips as you lower into the squat. Press down into the feet to push up to standing. The arms reach forward as you squat, and they lower to the side as you stand up.
Alignment
Keep the spine lengthened and torso in a tall posture as you move through the squat. The knees stay aligned over the center of the feet. Avoid letting the knees fall inward or outward as you squat.
Breath
Inhale to lower into the squat. Exhale to press up to standing, maintaining neutral alignment of the pelvis, spine, and shoulder girdle. Repeat 8 to15 times.
Technique Tips
- Keep equal weight on the balls and heels of both feet.
- Maintain the alignment of the knees with the feet to keep the knees from falling inward or outward as you lower into the squat.
- Hinge or sit back with the hips as you lower into the squat.
- Keep the chest lifted and the spine long throughout the movement.
- Relax the shoulders down and away from the ears.
- Maintain the head's neutral alignment with the spine.
Progressions and Modifications
- Hold the bottom of the squat longer for more intensity.
- Increase the range of motion by moving deeper into the squat.
- Stand higher in the squat to decrease the intensity.
Mindfulness
Control your breathing to give you strength in this challenging exercise. Take a strong breath in as you lower into the squat, and exhale to push up to standing.
Squat With Heel Raise
Starting Position
Start in a tall standing position, with the feet approximately shoulder-width apart and the toes pointing forward. Align the knees directly over the midline of the feet and extend no farther forward than the ball of the foot. The spine is in a neutral alignment and the head is in line with the spine. Focus the eyes straight ahead, and the tuck the chin slightly. The shoulders are relaxed and down and away from the ears and the arms are by your side. Lift and open the chest by bringing the shoulder blades toward the middle of the back.
Action
Lower into the squat (see figure a); at the bottom, lift both heels, balancing on the balls of the feet (see figure b). Lower the heels and stand up. Reach the arms in front of the shoulders to help you balance as you lift and lower the heels.
Alignment
Keep the knees in line with the toes as you lower into the squat and as you lift and lower the heels. The weight should stay centered across the balls of the feet. Avoid rolling the ankles in or out.
Breath
Exhale to lower into the squat, inhale to lift the heels, exhale to lower the heels, and inhale to stand up. Repeat 5 to15 times.
Progressions and Modifications
- To add intensity, stay at the bottom of the squat, and lift and lower the heels for three to five repetitions.
- To assist with balance, hold the back of a chair.
Mindfulness
Use strong breathing to help you through this challenging exercise. Focus your eyes on a single point to assist with balance.
Save
Save
Save
Learn more about Fusion Workouts.
Stress and Weight Gain
If one of your goals for participating in a fusion workout is weight management, it is important to understand how mental anxiety and physical stress affect weight gain. When the body experiences eustress (positive stress) as in exercise, or distress (negative stress) as in worry, the body releases powerful hormones to combat it.
If one of your goals for participating in a fusion workout is weight management, it is important to understand how mental anxiety and physical stress affect weight gain. When the body experiences eustress (positive stress) as in exercise, or distress (negative stress) as in worry, the body releases powerful hormones to combat it. These hormones give you greater energy and strength when you are involved in a physical workout. During the recovery phase of the workout, your body naturally lowers this hormonal level. Without recovery of perceived stress, these hormones remain in the bloodstream and begin to wreak havoc on the body. Two of the negative side effects are an increased release of insulin into the blood stream and increased fat storage (often in the midsection of the body). The body, in its brilliance, will store fat in the place it can most easily access it the next time you need it. This is why you need to spend the time practicing calming exercises in combination with the more physically challenging exercises. Many dietitians and nutritionists promote calming exercises as well as deep breathing for weight management.
Forward Bends
Forward bends are calming in general. The action of the torso moving forward and the closing of the front of the chest decreases the heart rate and slows the breathing rate. Notice this natural response in your body as you move in and out of forward bends.
Seated Forward Bend
Starting Position
Begin in a seated position with the legs together straight out in front of the hips, and place the hands on the floor beside the hips. Sit on the center of the sitting bones and lift up through the spine to the top of the head.
Action
Hinge forward from the hips while maintaining a tall posture, taking the chest forward as the torso extends over the legs. Keep the shoulders relaxed. Lengthen the neck and keep the shoulders slightly back to open the front of the chest. Use the hands to help you to hinge forward by pressing them into the floor beside the hips. When you cannot hinge any farther, allow the spine to flex over the legs and the arms to reach toward the feet (see figure). If you can comfortably reach your feet, place the hands on the outsides of the feet. Relax into this position.
Alignment
Hinge forward from the hip and keep the spine in a long and lengthened position. Avoid excessive rounding of the upper back and lifting of the shoulders.
Breath
Inhale to sit tall. Exhale to move into the forward bend. Breathe naturally to relax. Focus on the exhalation to let go of unwanted tension. Hold for 5 to 10 deep breaths.
Progressions and Modifications
- Bend the knees slightly to help relax the hamstrings.
- Sit on a rolled mat or yoga block to elevate the hips and make it easier to bend forward.
- Place a yoga belt around the feet to help move deeper into the stretch.
Mindfulness
Bring awareness to the anatomical line along the back of the body. Begin on the bottom of the foot, travel up the back of the leg, and move over the hip and up the spine to your head. In a forward bend, you are lengthening this entire back line of the body.
Wide-Legged Forward Bend
Starting Position
Begin in a seated position with your legs straight out and in a V-shape. Your kneecaps point up, the ankles are flexed, and the toes point to the ceiling. Sit on the center of the sitting bones and lift through the spine through the top of the head. Place your hands on the floor in front of the torso.
Action
Hinge forward while maintaining a tall posture, moving the torso forward and then toward the floor between the legs. Keep the shoulders relaxed and down and away from the ears. Maintain an open chest position. Use your hands to support yourself as you move the torso toward the floor. When you cannot hinge any farther, allow the spine to gently flex (see figure). Relax into this position.
Alignment
As you hinge forward, keep the legs in the start position, with the knees pointed up toward the ceiling. Keep the shoulder relaxed down and the upper back long and extended.
Breath
Inhale to sit tall. Exhale to move forward into the bend. Breathe naturally to relax. Focus on the exhalation to let go of unwanted tension. Hold for 5 to 10 deep breaths.
Progressions and Modifications
- Bend the knees slightly to help relax the hamstrings.
- Sit on a rolled mat or yoga block to elevate the hips to make it easier to bend forward.
- Place your hands behind your hips and press them into the floor to assist in hinging forward.
Mindfulness
Focus your attention on the movement of the hips. The legs should stay still as you hinge forward, allowing the hips to rotate over the femur bones. Experience the sensation of lifting the sitting bones to move the torso forward.
Save
Learn more about Fusion Workouts.
Connecting Thought With Positive Action
What you say to yourself matters. More and more research supports the complex relationship between the mind and body and how thoughts can change how the body functions. When the mind is stressed, the body responds by changing every physiological system to deal with the perceived stress.
What you say to yourself matters. More and more research supports the complex relationship between the mind and body and how thoughts can change how the body functions. When the mind is stressed, the body responds by changing every physiological system to deal with the perceived stress. The obvious signals can be observed, such as an increase in heart rate and breathing frequency. However, much less obvious symptoms are changes in blood pressure, activation of the nervous system, and the release of stress hormones to combat stress. The same is true when you approach a task with self-doubt: the mind will set up the body to take on the task with apprehension and doubt. When the mind is set in a place of optimism and strength, the body and physiological systems prepare you for this outcome.
Past experiences affect how you approach a task because neural pathways in the brain have been established to respond in the learned pattern. Changing these pathways and learned patterns requires conscious effort. It is only by continuous commitment and practice that you can rewire the brain and nervous system to move you in your desired direction. Awareness of thoughts is referred to as consciousness. To develop consciousness, you must first learn to quiet the mind and body, enabling you to listen to the internal chatter of thoughts that continually flood your mind. Becoming aware of the conversations and practicing methods to redirect your thoughts will affect how you approach your workouts and your results.
By learning how to set your intentions and practicing easy yet highly effective breathing exercises, progressive relaxation, and simple meditation, you can train the mind and achieve your best outcomes. These exercises help to relax the mind and body, allowing you to replace unwanted thought patterns with new empowered thinking.
Bringing Positive Thoughts to Your Fusion Workouts
Introduce positive thoughts to your practice. Powerful words or phrases will focus your thoughts in the direction you want to go. Like a mantra, repeating these words is an instrument to influence the mind. You can create your own phrases or use some of these suggestions:
- I am strong.
- This is my beginning.
- I trust myself.
- I can do this.
- I am capable.
- I am limitless.
- If I change my thoughts, I change my outcome.
Employing Mindful Practices
In the fusion workouts, practice mindfulness to enhance your experience, satisfaction, and results. Rather than merely putting the time into your workout, practice being aware of how you feel in the exercises, the way you are performing the movement, and whether your thoughts are giving you strength and encouragement.
Three easy techniques to learn and practice to employ mindfulness are breathing exercises, progressive relaxation, and meditation. These techniques can be practiced independently from the fusion workouts or in conjunction with the exercises.
Breathing Technique
At the foundation of all mindful practices is awareness of your breath. How you breathe affects every aspect of your being. Breath is life; without it you cannot survive. Yet people take it for granted and are often unaware of how breathing affects how the body functions.
When you inhale, you bring oxygenated air into the body, supplying oxygen to the brain, organs, and muscles. The exhalation expels used air, waste, and byproducts, thereby replenishing the body through a continuous flow of breath.
The lungs are located in the thorax and are protected by the ribs. The two lobes of the lungs are like sacks, the right side being slightly larger than the left. The diaphragm is a sheath of muscle that separates the chest from the abdomen (refer back to figure 2.4 on page \bb\ for an illustration showing the lungs and diaphragm). When you breathe in, the lungs fill and the dome of the diaphragm contracts and flattens as you expand the lungs into the side, back, and front of the rib cage. On the exhalation, the diaphragm relaxes, returning to its dome shape as the abdominal muscles contract inward and the lungs deflate. This action of the lungs, diaphragm, and abdominal muscles is vital for effective function of the core and all movement from the core.
In all practices, whether it be fitness, yoga, Pilates, or dance, breath is at the foundation and links to all movement. Breathing techniques can be used to do the following:
- Increase focus and awareness internally
- Create a sense or feeling related to the movement
- Increase oxygen exchange to meet the demand of the activity
- Create strength and stability in the core
- Increase the sense of calmness and lightness
- Relax the mind and body
A variety of breathing techniques are used in fitness, yoga, Pilates, and dance, each with a specific purpose. In fitness exercises, you are taught to exhale on the exertion and inhale on the recovery. Pilates uses a strong exhalation to assist in activating the core muscles. In yoga, the breath is linked to the natural movement of the body, the inhalation opening the body and lifting the spine and the exhalation closing the body and flexing the spine. In dance, breathing is used to find the center of the body, with the inhalation creating a strong posture and the exhalation releasing unwanted tension. At the foundation of all of these techniques is an awareness of how breath affects movement, stability, strength, and purpose.
In the fusion workouts, you will practice a specific breathing technique that draws from breath work in fitness, yoga, Pilates, and dance. The breathing method used in fusion workouts is the 3D breathing technique, which combines breathing technique from each discipline and is easily learned.
Full inhalations and exhalations revitalize both the mind and the body. When performing fusion exercises, use the 3D breathing technique to enhance the benefits of the exercises. In general, a strong exhalation will give you greater strength, and a long, slow exhalation will assist in relaxation or deepen a stretch. The inhalation fills the anterior, lateral, and posterior lungs, and the exhalation engages the core and diaphragm. This technique achieves the full potential of a breath by using more of the lungs to achieve better air exchange and activating the deep core muscles for enhanced performance and appearance.
Becoming Aware of the Breath
Begin by becoming aware of your normal breath and how you breathe. Spending a few moments observing your normal breathing pattern and how breathing more deeply effects how you feel will assist in learning to focus and relax. Taking the time to sit quietly and observe your breath will help you to become present in your own body and turn your attention inward. Come back to this breath awareness exercise any time throughout your day when you are feeling stressed and at the beginning or end of your fusion workout to help you to center yourself.
- In a comfortable seated position, breathe in and out through the nose and detect where you sense the movement of breath in your body.
- Notice the depth of your breath.
- Observe the length of the inhalation and exhalation.
- Take a deep inhalation and a long, slow exhalation. By changing the rhythm and depth of your breath, see how it changes the way you feel.
- Continue breathing deeply for 2 to 3 minutes.
Learn more about Fusion Workouts.
Squat
Start in a tall standing position. The feet are approximately shoulder-width apart and the toes point forward. The knees align directly over the midline of the feet and extend no farther forward than the ball of the foot. The spine is in a neutral alignment and the head is in line with the spine.
Foundational Exercise
Squat
Starting Position
Start in a tall standing position. The feet are approximately shoulder-width apart and the toes point forward (see figure a). The knees align directly over the midline of the feet and extend no farther forward than the ball of the foot. The spine is in a neutral alignment and the head is in line with the spine. The eyes focus straight ahead, and the chin is tucked slightly. The shoulders are relaxed and down and away from the ears and the arms are by your side. The chest is lifted and opened by bringing the shoulder blades toward the middle of the back.
Action
Keeping the spine in a neutral and lengthened position, bend at the knees, hips, and ankles to lower the torso until the thighs are parallel or slightly higher than parallel to the floor as you descend into a squat (see figure b). Lift the pelvic floor and lower-abdominal muscles to engage the core. The torso will naturally hinge forward from the hips as you lower into the squat. Press down into the feet to push up to standing. The arms reach forward as you squat, and they lower to the side as you stand up.
Alignment
Keep the spine lengthened and torso in a tall posture as you move through the squat. The knees stay aligned over the center of the feet. Avoid letting the knees fall inward or outward as you squat.
Breath
Inhale to lower into the squat. Exhale to press up to standing, maintaining neutral alignment of the pelvis, spine, and shoulder girdle. Repeat 8 to15 times.
Technique Tips
- Keep equal weight on the balls and heels of both feet.
- Maintain the alignment of the knees with the feet to keep the knees from falling inward or outward as you lower into the squat.
- Hinge or sit back with the hips as you lower into the squat.
- Keep the chest lifted and the spine long throughout the movement.
- Relax the shoulders down and away from the ears.
- Maintain the head's neutral alignment with the spine.
Progressions and Modifications
- Hold the bottom of the squat longer for more intensity.
- Increase the range of motion by moving deeper into the squat.
- Stand higher in the squat to decrease the intensity.
Mindfulness
Control your breathing to give you strength in this challenging exercise. Take a strong breath in as you lower into the squat, and exhale to push up to standing.
Squat With Heel Raise
Starting Position
Start in a tall standing position, with the feet approximately shoulder-width apart and the toes pointing forward. Align the knees directly over the midline of the feet and extend no farther forward than the ball of the foot. The spine is in a neutral alignment and the head is in line with the spine. Focus the eyes straight ahead, and the tuck the chin slightly. The shoulders are relaxed and down and away from the ears and the arms are by your side. Lift and open the chest by bringing the shoulder blades toward the middle of the back.
Action
Lower into the squat (see figure a); at the bottom, lift both heels, balancing on the balls of the feet (see figure b). Lower the heels and stand up. Reach the arms in front of the shoulders to help you balance as you lift and lower the heels.
Alignment
Keep the knees in line with the toes as you lower into the squat and as you lift and lower the heels. The weight should stay centered across the balls of the feet. Avoid rolling the ankles in or out.
Breath
Exhale to lower into the squat, inhale to lift the heels, exhale to lower the heels, and inhale to stand up. Repeat 5 to15 times.
Progressions and Modifications
- To add intensity, stay at the bottom of the squat, and lift and lower the heels for three to five repetitions.
- To assist with balance, hold the back of a chair.
Mindfulness
Use strong breathing to help you through this challenging exercise. Focus your eyes on a single point to assist with balance.
Save
Save
Save
Learn more about Fusion Workouts.
Stress and Weight Gain
If one of your goals for participating in a fusion workout is weight management, it is important to understand how mental anxiety and physical stress affect weight gain. When the body experiences eustress (positive stress) as in exercise, or distress (negative stress) as in worry, the body releases powerful hormones to combat it.
If one of your goals for participating in a fusion workout is weight management, it is important to understand how mental anxiety and physical stress affect weight gain. When the body experiences eustress (positive stress) as in exercise, or distress (negative stress) as in worry, the body releases powerful hormones to combat it. These hormones give you greater energy and strength when you are involved in a physical workout. During the recovery phase of the workout, your body naturally lowers this hormonal level. Without recovery of perceived stress, these hormones remain in the bloodstream and begin to wreak havoc on the body. Two of the negative side effects are an increased release of insulin into the blood stream and increased fat storage (often in the midsection of the body). The body, in its brilliance, will store fat in the place it can most easily access it the next time you need it. This is why you need to spend the time practicing calming exercises in combination with the more physically challenging exercises. Many dietitians and nutritionists promote calming exercises as well as deep breathing for weight management.
Forward Bends
Forward bends are calming in general. The action of the torso moving forward and the closing of the front of the chest decreases the heart rate and slows the breathing rate. Notice this natural response in your body as you move in and out of forward bends.
Seated Forward Bend
Starting Position
Begin in a seated position with the legs together straight out in front of the hips, and place the hands on the floor beside the hips. Sit on the center of the sitting bones and lift up through the spine to the top of the head.
Action
Hinge forward from the hips while maintaining a tall posture, taking the chest forward as the torso extends over the legs. Keep the shoulders relaxed. Lengthen the neck and keep the shoulders slightly back to open the front of the chest. Use the hands to help you to hinge forward by pressing them into the floor beside the hips. When you cannot hinge any farther, allow the spine to flex over the legs and the arms to reach toward the feet (see figure). If you can comfortably reach your feet, place the hands on the outsides of the feet. Relax into this position.
Alignment
Hinge forward from the hip and keep the spine in a long and lengthened position. Avoid excessive rounding of the upper back and lifting of the shoulders.
Breath
Inhale to sit tall. Exhale to move into the forward bend. Breathe naturally to relax. Focus on the exhalation to let go of unwanted tension. Hold for 5 to 10 deep breaths.
Progressions and Modifications
- Bend the knees slightly to help relax the hamstrings.
- Sit on a rolled mat or yoga block to elevate the hips and make it easier to bend forward.
- Place a yoga belt around the feet to help move deeper into the stretch.
Mindfulness
Bring awareness to the anatomical line along the back of the body. Begin on the bottom of the foot, travel up the back of the leg, and move over the hip and up the spine to your head. In a forward bend, you are lengthening this entire back line of the body.
Wide-Legged Forward Bend
Starting Position
Begin in a seated position with your legs straight out and in a V-shape. Your kneecaps point up, the ankles are flexed, and the toes point to the ceiling. Sit on the center of the sitting bones and lift through the spine through the top of the head. Place your hands on the floor in front of the torso.
Action
Hinge forward while maintaining a tall posture, moving the torso forward and then toward the floor between the legs. Keep the shoulders relaxed and down and away from the ears. Maintain an open chest position. Use your hands to support yourself as you move the torso toward the floor. When you cannot hinge any farther, allow the spine to gently flex (see figure). Relax into this position.
Alignment
As you hinge forward, keep the legs in the start position, with the knees pointed up toward the ceiling. Keep the shoulder relaxed down and the upper back long and extended.
Breath
Inhale to sit tall. Exhale to move forward into the bend. Breathe naturally to relax. Focus on the exhalation to let go of unwanted tension. Hold for 5 to 10 deep breaths.
Progressions and Modifications
- Bend the knees slightly to help relax the hamstrings.
- Sit on a rolled mat or yoga block to elevate the hips to make it easier to bend forward.
- Place your hands behind your hips and press them into the floor to assist in hinging forward.
Mindfulness
Focus your attention on the movement of the hips. The legs should stay still as you hinge forward, allowing the hips to rotate over the femur bones. Experience the sensation of lifting the sitting bones to move the torso forward.
Save
Learn more about Fusion Workouts.
Connecting Thought With Positive Action
What you say to yourself matters. More and more research supports the complex relationship between the mind and body and how thoughts can change how the body functions. When the mind is stressed, the body responds by changing every physiological system to deal with the perceived stress.
What you say to yourself matters. More and more research supports the complex relationship between the mind and body and how thoughts can change how the body functions. When the mind is stressed, the body responds by changing every physiological system to deal with the perceived stress. The obvious signals can be observed, such as an increase in heart rate and breathing frequency. However, much less obvious symptoms are changes in blood pressure, activation of the nervous system, and the release of stress hormones to combat stress. The same is true when you approach a task with self-doubt: the mind will set up the body to take on the task with apprehension and doubt. When the mind is set in a place of optimism and strength, the body and physiological systems prepare you for this outcome.
Past experiences affect how you approach a task because neural pathways in the brain have been established to respond in the learned pattern. Changing these pathways and learned patterns requires conscious effort. It is only by continuous commitment and practice that you can rewire the brain and nervous system to move you in your desired direction. Awareness of thoughts is referred to as consciousness. To develop consciousness, you must first learn to quiet the mind and body, enabling you to listen to the internal chatter of thoughts that continually flood your mind. Becoming aware of the conversations and practicing methods to redirect your thoughts will affect how you approach your workouts and your results.
By learning how to set your intentions and practicing easy yet highly effective breathing exercises, progressive relaxation, and simple meditation, you can train the mind and achieve your best outcomes. These exercises help to relax the mind and body, allowing you to replace unwanted thought patterns with new empowered thinking.
Bringing Positive Thoughts to Your Fusion Workouts
Introduce positive thoughts to your practice. Powerful words or phrases will focus your thoughts in the direction you want to go. Like a mantra, repeating these words is an instrument to influence the mind. You can create your own phrases or use some of these suggestions:
- I am strong.
- This is my beginning.
- I trust myself.
- I can do this.
- I am capable.
- I am limitless.
- If I change my thoughts, I change my outcome.
Employing Mindful Practices
In the fusion workouts, practice mindfulness to enhance your experience, satisfaction, and results. Rather than merely putting the time into your workout, practice being aware of how you feel in the exercises, the way you are performing the movement, and whether your thoughts are giving you strength and encouragement.
Three easy techniques to learn and practice to employ mindfulness are breathing exercises, progressive relaxation, and meditation. These techniques can be practiced independently from the fusion workouts or in conjunction with the exercises.
Breathing Technique
At the foundation of all mindful practices is awareness of your breath. How you breathe affects every aspect of your being. Breath is life; without it you cannot survive. Yet people take it for granted and are often unaware of how breathing affects how the body functions.
When you inhale, you bring oxygenated air into the body, supplying oxygen to the brain, organs, and muscles. The exhalation expels used air, waste, and byproducts, thereby replenishing the body through a continuous flow of breath.
The lungs are located in the thorax and are protected by the ribs. The two lobes of the lungs are like sacks, the right side being slightly larger than the left. The diaphragm is a sheath of muscle that separates the chest from the abdomen (refer back to figure 2.4 on page \bb\ for an illustration showing the lungs and diaphragm). When you breathe in, the lungs fill and the dome of the diaphragm contracts and flattens as you expand the lungs into the side, back, and front of the rib cage. On the exhalation, the diaphragm relaxes, returning to its dome shape as the abdominal muscles contract inward and the lungs deflate. This action of the lungs, diaphragm, and abdominal muscles is vital for effective function of the core and all movement from the core.
In all practices, whether it be fitness, yoga, Pilates, or dance, breath is at the foundation and links to all movement. Breathing techniques can be used to do the following:
- Increase focus and awareness internally
- Create a sense or feeling related to the movement
- Increase oxygen exchange to meet the demand of the activity
- Create strength and stability in the core
- Increase the sense of calmness and lightness
- Relax the mind and body
A variety of breathing techniques are used in fitness, yoga, Pilates, and dance, each with a specific purpose. In fitness exercises, you are taught to exhale on the exertion and inhale on the recovery. Pilates uses a strong exhalation to assist in activating the core muscles. In yoga, the breath is linked to the natural movement of the body, the inhalation opening the body and lifting the spine and the exhalation closing the body and flexing the spine. In dance, breathing is used to find the center of the body, with the inhalation creating a strong posture and the exhalation releasing unwanted tension. At the foundation of all of these techniques is an awareness of how breath affects movement, stability, strength, and purpose.
In the fusion workouts, you will practice a specific breathing technique that draws from breath work in fitness, yoga, Pilates, and dance. The breathing method used in fusion workouts is the 3D breathing technique, which combines breathing technique from each discipline and is easily learned.
Full inhalations and exhalations revitalize both the mind and the body. When performing fusion exercises, use the 3D breathing technique to enhance the benefits of the exercises. In general, a strong exhalation will give you greater strength, and a long, slow exhalation will assist in relaxation or deepen a stretch. The inhalation fills the anterior, lateral, and posterior lungs, and the exhalation engages the core and diaphragm. This technique achieves the full potential of a breath by using more of the lungs to achieve better air exchange and activating the deep core muscles for enhanced performance and appearance.
Becoming Aware of the Breath
Begin by becoming aware of your normal breath and how you breathe. Spending a few moments observing your normal breathing pattern and how breathing more deeply effects how you feel will assist in learning to focus and relax. Taking the time to sit quietly and observe your breath will help you to become present in your own body and turn your attention inward. Come back to this breath awareness exercise any time throughout your day when you are feeling stressed and at the beginning or end of your fusion workout to help you to center yourself.
- In a comfortable seated position, breathe in and out through the nose and detect where you sense the movement of breath in your body.
- Notice the depth of your breath.
- Observe the length of the inhalation and exhalation.
- Take a deep inhalation and a long, slow exhalation. By changing the rhythm and depth of your breath, see how it changes the way you feel.
- Continue breathing deeply for 2 to 3 minutes.
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Squat
Start in a tall standing position. The feet are approximately shoulder-width apart and the toes point forward. The knees align directly over the midline of the feet and extend no farther forward than the ball of the foot. The spine is in a neutral alignment and the head is in line with the spine.
Foundational Exercise
Squat
Starting Position
Start in a tall standing position. The feet are approximately shoulder-width apart and the toes point forward (see figure a). The knees align directly over the midline of the feet and extend no farther forward than the ball of the foot. The spine is in a neutral alignment and the head is in line with the spine. The eyes focus straight ahead, and the chin is tucked slightly. The shoulders are relaxed and down and away from the ears and the arms are by your side. The chest is lifted and opened by bringing the shoulder blades toward the middle of the back.
Action
Keeping the spine in a neutral and lengthened position, bend at the knees, hips, and ankles to lower the torso until the thighs are parallel or slightly higher than parallel to the floor as you descend into a squat (see figure b). Lift the pelvic floor and lower-abdominal muscles to engage the core. The torso will naturally hinge forward from the hips as you lower into the squat. Press down into the feet to push up to standing. The arms reach forward as you squat, and they lower to the side as you stand up.
Alignment
Keep the spine lengthened and torso in a tall posture as you move through the squat. The knees stay aligned over the center of the feet. Avoid letting the knees fall inward or outward as you squat.
Breath
Inhale to lower into the squat. Exhale to press up to standing, maintaining neutral alignment of the pelvis, spine, and shoulder girdle. Repeat 8 to15 times.
Technique Tips
- Keep equal weight on the balls and heels of both feet.
- Maintain the alignment of the knees with the feet to keep the knees from falling inward or outward as you lower into the squat.
- Hinge or sit back with the hips as you lower into the squat.
- Keep the chest lifted and the spine long throughout the movement.
- Relax the shoulders down and away from the ears.
- Maintain the head's neutral alignment with the spine.
Progressions and Modifications
- Hold the bottom of the squat longer for more intensity.
- Increase the range of motion by moving deeper into the squat.
- Stand higher in the squat to decrease the intensity.
Mindfulness
Control your breathing to give you strength in this challenging exercise. Take a strong breath in as you lower into the squat, and exhale to push up to standing.
Squat With Heel Raise
Starting Position
Start in a tall standing position, with the feet approximately shoulder-width apart and the toes pointing forward. Align the knees directly over the midline of the feet and extend no farther forward than the ball of the foot. The spine is in a neutral alignment and the head is in line with the spine. Focus the eyes straight ahead, and the tuck the chin slightly. The shoulders are relaxed and down and away from the ears and the arms are by your side. Lift and open the chest by bringing the shoulder blades toward the middle of the back.
Action
Lower into the squat (see figure a); at the bottom, lift both heels, balancing on the balls of the feet (see figure b). Lower the heels and stand up. Reach the arms in front of the shoulders to help you balance as you lift and lower the heels.
Alignment
Keep the knees in line with the toes as you lower into the squat and as you lift and lower the heels. The weight should stay centered across the balls of the feet. Avoid rolling the ankles in or out.
Breath
Exhale to lower into the squat, inhale to lift the heels, exhale to lower the heels, and inhale to stand up. Repeat 5 to15 times.
Progressions and Modifications
- To add intensity, stay at the bottom of the squat, and lift and lower the heels for three to five repetitions.
- To assist with balance, hold the back of a chair.
Mindfulness
Use strong breathing to help you through this challenging exercise. Focus your eyes on a single point to assist with balance.
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Stress and Weight Gain
If one of your goals for participating in a fusion workout is weight management, it is important to understand how mental anxiety and physical stress affect weight gain. When the body experiences eustress (positive stress) as in exercise, or distress (negative stress) as in worry, the body releases powerful hormones to combat it.
If one of your goals for participating in a fusion workout is weight management, it is important to understand how mental anxiety and physical stress affect weight gain. When the body experiences eustress (positive stress) as in exercise, or distress (negative stress) as in worry, the body releases powerful hormones to combat it. These hormones give you greater energy and strength when you are involved in a physical workout. During the recovery phase of the workout, your body naturally lowers this hormonal level. Without recovery of perceived stress, these hormones remain in the bloodstream and begin to wreak havoc on the body. Two of the negative side effects are an increased release of insulin into the blood stream and increased fat storage (often in the midsection of the body). The body, in its brilliance, will store fat in the place it can most easily access it the next time you need it. This is why you need to spend the time practicing calming exercises in combination with the more physically challenging exercises. Many dietitians and nutritionists promote calming exercises as well as deep breathing for weight management.
Forward Bends
Forward bends are calming in general. The action of the torso moving forward and the closing of the front of the chest decreases the heart rate and slows the breathing rate. Notice this natural response in your body as you move in and out of forward bends.
Seated Forward Bend
Starting Position
Begin in a seated position with the legs together straight out in front of the hips, and place the hands on the floor beside the hips. Sit on the center of the sitting bones and lift up through the spine to the top of the head.
Action
Hinge forward from the hips while maintaining a tall posture, taking the chest forward as the torso extends over the legs. Keep the shoulders relaxed. Lengthen the neck and keep the shoulders slightly back to open the front of the chest. Use the hands to help you to hinge forward by pressing them into the floor beside the hips. When you cannot hinge any farther, allow the spine to flex over the legs and the arms to reach toward the feet (see figure). If you can comfortably reach your feet, place the hands on the outsides of the feet. Relax into this position.
Alignment
Hinge forward from the hip and keep the spine in a long and lengthened position. Avoid excessive rounding of the upper back and lifting of the shoulders.
Breath
Inhale to sit tall. Exhale to move into the forward bend. Breathe naturally to relax. Focus on the exhalation to let go of unwanted tension. Hold for 5 to 10 deep breaths.
Progressions and Modifications
- Bend the knees slightly to help relax the hamstrings.
- Sit on a rolled mat or yoga block to elevate the hips and make it easier to bend forward.
- Place a yoga belt around the feet to help move deeper into the stretch.
Mindfulness
Bring awareness to the anatomical line along the back of the body. Begin on the bottom of the foot, travel up the back of the leg, and move over the hip and up the spine to your head. In a forward bend, you are lengthening this entire back line of the body.
Wide-Legged Forward Bend
Starting Position
Begin in a seated position with your legs straight out and in a V-shape. Your kneecaps point up, the ankles are flexed, and the toes point to the ceiling. Sit on the center of the sitting bones and lift through the spine through the top of the head. Place your hands on the floor in front of the torso.
Action
Hinge forward while maintaining a tall posture, moving the torso forward and then toward the floor between the legs. Keep the shoulders relaxed and down and away from the ears. Maintain an open chest position. Use your hands to support yourself as you move the torso toward the floor. When you cannot hinge any farther, allow the spine to gently flex (see figure). Relax into this position.
Alignment
As you hinge forward, keep the legs in the start position, with the knees pointed up toward the ceiling. Keep the shoulder relaxed down and the upper back long and extended.
Breath
Inhale to sit tall. Exhale to move forward into the bend. Breathe naturally to relax. Focus on the exhalation to let go of unwanted tension. Hold for 5 to 10 deep breaths.
Progressions and Modifications
- Bend the knees slightly to help relax the hamstrings.
- Sit on a rolled mat or yoga block to elevate the hips to make it easier to bend forward.
- Place your hands behind your hips and press them into the floor to assist in hinging forward.
Mindfulness
Focus your attention on the movement of the hips. The legs should stay still as you hinge forward, allowing the hips to rotate over the femur bones. Experience the sensation of lifting the sitting bones to move the torso forward.
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