Kathy DukeKathy's love of yoga began when she started taking classes nearly 10 years ago. In 2000, she completed the Health Advantage Yoga Center Teacher Training Program with Betsey Downing and Doug Keller. Since then, she has studied with Kaustaub Desikachar, David Frawley, John Friend, JJ Gormley, Judith Lasater and Erich Schiffman and has completed prenatal courses. An Experienced Registered Yoga Teacher with Yoga Alliance, Kathy Duke also holds certifications from the American Council on Exercise and the American College of Sports Medicine. Her teaching experience includes leading classes and individual sessions in the corporate environment, health clubs, studios and in-home, she has volunteered as an EMT and instructed CPR and first aid certifications. After earning a BFA from Virginia Commonwealth University, she has worked in the health and fitness industry for more than seventeen years. Kathy's comprehensive style emphasizes alignment and form of yoga postures, and integrates breathing and relaxation techniques into classes. Kathy is sensitive to the needs of beginers and accomodates those with more experience. Kathy currently teaches classes and workshops at the Health Advantage Yoga Studio in Herndon, VA and The Women's Club in Chantilly, VA and presents yoga seminars in the Northern Virginia area.
Kathy Duke: Hi! My name is Kathy Duke; I teach prenatal yoga at the Health Advantage Yoga Center in Herndon, Virginia. Today, we are doing prenatal yoga. Remember to check with your doctor or your health care practitioner before starting yoga or any other form of exercise.
Standing in mountain pose, take a deep breath, letting your feet aligned just below your hip and feel the spine lengthening upwards. On an inhale, lets take the feet out about one leg length apart or to a distance that you feel comfortable, making sure not to strain the hips or the thighs.
On an inhale, turn your left foot inward at an angle starting from the top of the thigh so all of joints turned together. Take your right leg and extend the foot out, towards the short edge of your yoga mat.
Softly bend your right knee, let your hips begin to shift to the left leg and keep the right ribcage long, as you extend out over the right thigh, letting your hand rest comfortably on the thigh bone.
Take the left arm, stretching overhead, aligning the top shoulder with the bottom shoulder. You can turn and look up towards the left hand, that strains the neck, just let your head and your neck rest in a comfortable position.
Press down evenly into both feet feeling the stretch in your legs, in your spine and in your chest and shoulders. Stay here for four to five breaths and press into the back foot.
On an inhale, come all the way up to standing, letting the arms relaxed by your thighs. Keep the feet wide, turning the toes so that they point forward, bringing the feet parallel.
On an inhale, turn your back thigh inward, rotating from the hip socket, so the foot rests at an angle. Let the front toes extend all the way out. Soften the front knee and allow your hips to press towards your right foot.
Inhale; reach the arms long, keeping the right ribcage extended as you come out over your right thigh. Your hand can rest comfortably on the thighbone. Let the top arms stretch overhead and feel your breath. Triangle pose creates energy, builds strength and endurance in the legs. It helps to open the hips and the chest while extending through the spine.
Prepare to come up by pressing strongly into your back leg and on an inhale, use the strength of your legs to lift out of the pose. Let the arms released down by your side and bring the feet together, coming back to mountain pose. Thats how we do Triangle pose.
Next, I am going to show you L pose. This will stretch our hamstrings and our lower back.