It is amazing how fast the time goes by with Christmas being just around the corner and our 3-month anniversary coming up in the middle of this month.

There has been a major pricing change for jbyogafit.com as of this month. I have removed the membership system and replaced it with a much easier way of gaining access to jbyogafit.com. There are no recurring fees and no plans – and once your access pass runs out, you can easily purchase a new one if you would like to continue taking part in my online workouts. And the best thing of all is that with the new pricing changes I am also offering a great promotion this month. If you purchase a jbyogafit.com access pass this December, you receive a gift voucher of the same value for free! So, you could buy yourself a little pre-Christmas gift and receive a free gift voucher to give to someone you care about.

I wish everyone a wonderful Christmas and all the best for the New Year.

Have a great day. Namaste.

Jacqueline

Knee Folds
- A Great Exercise for Developing Pelvic Stability
 
Knee Folds are one of the fundamental Pilates exercises – often used to help relieve back pain. It is great for developing pelvic stability which plays an important role in keeping the spine and pelvis in optimal alignment, and ensuring that the muscles and joints of the lower limbs are functioning properly.

How to do it:

• Lie on your back with your knees and feet placed on the floor hip-width apart (Figure 1). You can have your arms beside your body with your palms facing down, or you can place your palms on your hip bones with your fingers pointing towards your pubic bone. This will help you to feel your abdominal muscles contracting as well as give feedback about the positioning of your pelvis. Make sure that your spine and pelvis is in a neutral position where your pubic bone is sitting higher than your hip bones and your lower back curves off the floor slightly.

Figure 1

• Inhale, and on the next exhale, engage your abdominals by drawing your navel towards your spine and float your right knee up towards the chest until your knee is in line with your hip joint (Figure 2). Make sure that your pelvis is very stable and your left hip does not lift during this movement.

Figure 2

• Inhale, and on the next exhale, very slowly and controlled float the foot back down to the floor while contracting your abdominals. Make sure that your pelvis is very stable during the execution of this movement.
• Repeat this exercise on your left side (Figure 3).

Figure 3

• Continue until you have done about 8-10 repetitions on each side. If you have a weaker side, do 3 additional repetitions on that side.
• Do this exercise daily for optimal results.