by by Jennifer Fortenberry

According to a recent article in Wikipedia, Russell Simmons has been instrumental in bringing the powerful influence of hip-hop culture to every facet of business and media since its inception in the late 1970s. Simmons’ groundbreaking vision was crystallized with partner Rick Rubin in the creation of the seminal Def Jam Recordings in 1984, launching the cultural revolution known as hip-hop. Russell is a yoga enthusiast who practices the Transcendental Meditation technique daily. On an appearance of the Oprah Winfrey Show, he said:

"In getting in those poses, the most important thing is to remember to smile and breathe. The grace that you get from smiling and breathing in every pose, if you take it off the mat and if you can remember to be connected to your breath, and to move gracefully through life, then that alone is a process that will bring you to enlightenment." See:

http://en.wikipedia.org/w/index.php?title=Russell_Simmons&oldid=222042263

We hope you enjoy the yoga sequence, presented by kickfitsports.com, and as yoga instructor Jen Fortenberry says, " Let the breath nourish your body."

In Sanskrit, we say, “Surya Namaskar” for Saluting the Sun. The sun is a reflection of what shines within you. In this sequence you are honoring that light.

Benefits: Cultivate gratitude and appreciate of your body. During the sun salutations you are warming all the major muscle groups in your body and building internal heat. You start awakening your body to awaken your mind.

Tadasana – Stand tall like a mountain. This is mountain pose. Use your legs to root down. Spread your toes and press your feet into the earth. Lift your knee caps to engage your quadriceps. Tuck your tailbone slightly under and pull your lower belly in to protect your lower back. Soften your ribs into your front body and lift your heart. Reach your arms up and overhead, and at the same time, relax your shoulders. Your palms should be facing in towards each other.

Uttanasana – Standing forward fold. Hinge from your hips and bring your hands to the floor. Bend your knees as much as you need to. The crown of your head goes straight down and shoulders lift up and away from your ears. You are lengthening the muscles of your back, the piriformis, hamstrings, and claves.

Half Lift – Keep your hands on the floor or bring them to your chins. Pull your heart forward and straighten your spine. The main idea here is to create a flat back. Again, bend your knees if you need to. Shoulders remain down your back and away from your ears.

Chaturanga – High to low plank pose. In high plank, stack your shoulders above your wrists, keep your body straight and push your heels back. Be mindful of a high and/or sagging butt. To modify this posture, simply bring your knees to the floor. With your elbows in, lower half way down and pause. Your shoulders should not drop below your elbows, come down as far as you can up to a 90 degree bend. This pose is great for building upper body strength.

Updog — Straighten your arms and pull your heart forward. Open your chest, diphragm and abdominals. Make sure your wrists are right underneath your shoulders to engage your triceps. Lift your thighs and knees off the mat, so the only thing touching are your hands and the tops of your feet. Keep your gaze high to stretch the muscles of your neck.

Downdog --- This looks like an inverted “V” from the side. Your hands are spread wide and placed shoulder distance apart. Make sure your spine is straight. This is the most important part of your body in this pose. If you feel any rounding in your back, please bend your knees. Give your hamstrings a chance to warm up. Then work your heels toward the earth. It doesn’t matter if they touch the floor or not, you just want to feel the stretch on your entire back side of your body. Muscle groups include calves, hamstrings, glutes, lats, and deltoids.

For more information on yoga go to:

health.discovery

.com/centers/nutritionfitness/nutrition/foodfit/kitchenyoga.html