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APY60 – ULTIMATE POWER YOGA PROGRAM
Get fit, get happy, and change your life in 60 days with APY60. This 60-day ultimate power yoga DVD Program was developed by Kurt Johnsen, found of American Power Yoga, to help you lose weight, gain strength and find peace.
Get to know APY60.com products!
- 60 Daily Blends, including a morning warm-up and day-by-day coaching by Kurt to ensure your success
- 10 weeks of American Power Yoga Classes
- Step-by-Step Fitness Guide to chart workouts and measure your results
- Nutrition Guide filled with tips and great tasting recipes
- Plus Kurt’s Kitchen, a DVD with step-by-step instruction on how to detox your pantry and eat great.
BALANCE EXERCISE: FOOT ON BALL
Preparation:
Stand with the ball of one foot on a medium-sized ball. Your hands can be on your hips or out to your sides to help with balance.
Movement:
Move the ball in different directions with your foot (forward, backward, to the side, in circles) while maintaining your balance.
BALANCE EXERCISES: TREE POSE
Preparation:
Stand tall with your chest lifted and shoulders pulled back. You can place your hands on your hips or out to your sides, or bring your palms together in front of your chest.
Movement:
Lift one of your legs and place your foot on the inner calf of the other leg (planted leg), with the toes pointing down. Push your planted foot into the floor and your lifted foot into the inner calf to help maintain balance. To help with balance, look straight ahead or pick a spot in front of you on the floor to concentrate on. Hold this position until you fatigue or lose balance.
BALANCE EXERCISES
Balance has been shown to be compromised in people with Rheumatoid Arthritis (RA), especially those with lower-extremity RA. While strength exercises can improve balance by strengthening muscles important for maintaining balance, specific balance exercises have been shown to decrease fear of falling, decrease incidence of falls, and increase ability to participate in activities limited by balance difficulties.
Start Slow
If balance exercises are new to you, begin by testing your capabilities for the exercises you are going to include in your program. Start with the most basic form of the exercise first and time yourself to see to what degree you can perform the exercise before losing balance. Once you know, perform the exercise at that level until you improve. Progressing is important for improvement, but not before you fully master the lower level.
Recommendations
- Perform balance exercises daily, or even several times a day.
- Several different exercises should be included and performed 2-3 times.
- The appropriate level of difficulty is the highest level that can be performed without falling.
Always consult your doctor before starting an exercise plan.
Posted in Balance Exercises
Tagged balance exercises, decrease falls, increase activity
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FLEXIBILITY & RANGE OF MOTION: BALL CHEST STRETCH
Preparation:
Position the stability ball under your upper back. One of the easiest ways to get into this position is to sit on the stability ball and walk your feet out away from the ball.
Movement:
As your feet move out, drop your hips and allow your torso to roll down onto the ball until it is positioned under your upper back. Place your feet shoulder width apart. Extend baoth arms out to your sides, opening up the chest.
Posted in Ball Chest Stretch
Tagged chest stretch, flexibility, range of motion, stability ball
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FLEXIBILITY & RANGE OF MOTION: FINGER TAPS
Preparation:
Open the palms of your hands and extend and spread your fingers.
Movement:
Touch your thumb to each finger in sequential order (pointer finger to pinkie). Be sure to return your thumb and finger to their starting positions before proceeding to the next finger. Repeat five times.
FLEXIBILITY & RANGE OF MOTION: STANDING LATERAL HIP STRETCH
Preparation:
Stand behind a chair and hold on to it for stability. Cross your left leg behind your right leg.
Movement:
Slightly bend your right knee. Lean to your right side. Your right hip will drop and your left hip will raise. Be sure to keep your left leg extended during the stretch. Hold for 15-60 seconds.
FLEXIBILITY & RANGE OF MOTION: TRICEPS & SHOULDER STRETCH
Preparation:
Stand upright in a neutral position. Raise your arm straight out to shoulder level, parallel to the floor. Turn your palm so it’s facing up.
Movement:
Walk your fingers back to your shoulder, raising your elbow until your upper arm is close to parallel with your head. Hold the stretch for 15-60 seconds. Repeat using your other arm.
Tips for Flexibility Exercises:
Here are a few tips to gain the most benefits from your flexibility exercises and prevent injury:
- Stretch until you feel a slight discomfort, but not pain.
- Don’t bounce when performing static flexibility exercises.
- Maintain good posture while stretching.
FLEXIBILITY AND RANGE OF MOTION EXERCISES
Flexibility is an important part of fitness that is often neglected. People with Rheumatoid Arthritis (RA), in particular, benefit from doing flexibility exercises since they slow the loss of range of motion (ROM) and help maintain joint function. Other benefits include improved circulation, reduced muscle tension, and reduced risk for injury.
Start Slow
If flexibility exercise is new to you, there is no harm in starting with the recommendations below. However, starting with fewer sets and building up to the four that are recommended may increase the likelihood that you will make time for these exercises in your schedule and stick with them for the long term.
Recommendations
- Perform flexibility exercises that involve all major muscle groups at least daily.
- Static flexibility exercises, like a standing calf stretch, should be held 15-60 seconds and performed four or more times.
- Dynamic flexibility exercises (repeated fluid movements that are exaggerated but done in a controlled manner), like arm circles, should be done 10-20 times.
Always consult your doctor before starting an exercise plan.