STRETCHING TO FEEL GOOD

LEG CIRCLES; ROLL OVER; SCISSORS; TWIST (Position one of three); ROCKING STRETCH

Remember the muscles in your abdomen, that part of your body that now resembles over-risen bread dough?

Maybe you should stretch more.

Yoga is one of the most ancient forms of exercise, originating in India 5,000 years ago as a tradition of spiritual, mental and physical teaching.

An effective and wholesome form of exercise, it can be practiced by anyone and is tailored to satisfy every individual's needs -- and there is no need to become a practicing Hindu to appreciate it.

Many osteopaths, chiropractors, physiotherapists and homeopathic doctors have recommended yoga for back problems.

First-time exercisers, elderly, those wishing to prevent or treat osteoporosis and those with stress-related illnesses, eating disorders and weight disorders have turned to yoga or similar programs for relief.

The mat work exercises are popular because they need no special equipment, and are safe for those with back problems.

Proponents of yoga claim it has helped them lose or gain weight, feel and look younger, and improved their concentration.

It has been said to relieve conditions like stress, back pain, allergies, headaches, high and low blood pressure, insomnia and depression.

Cape Girardeau instructor Natalie Woodward, teaches classes in mind and body conditioning at Universal Physique. Her method combines a mixture of stretches she's learned from yoga and ballet.

She said her class is also based on the work of the late Joseph Pilates.

Woodward is a dancer and choreographer who recently moved to Cape Girardeau from Texas. She also teaches dance at Southeast Missouri State University.

Pilates, born in 1880 near Dusseldorf, Germany, was interned in the war years because of his nationality. He developed a fitness program for his fellow internees in order to maintain their health and fitness levels while confined.

Similar to yoga, Pilates program centers around eight principals -- relaxation, co-ordination, alignment, stamina, concentration, centering, breathing and flowing movement.

"It's not like aerobics. It's a mixture of strength and flexibility with a large emphasis on the use of abdominal muscles," Woodward said.

Student Nancy Welsh said since beginning the class, her posture has improved, and she feels more flexible.

Welsh described the class atmosphere as quiet and tranquil, "not a competitive place to be."

Woodward said stretching exercises and mental focusing are good for people who work at desks all day.

Sitting all day, leaning over a desk or computer keyboard, leads to poor posture, which often stems from weak abdominal muscles, she said.

Lower back pain is another side effect. Strong abdominal muscles ease the strain on the lower back.

Mind and body conditioning is good exercise that allows you to focus on your self and your body, Woodward said.

"At the end of class you should feel better, looser, taller and more relaxed," she said.

Unlike other exercise programs, there's very little panting and sweating involved.

The physical goal is to build long, lean muscle as opposed to bulky muscle tissue gained with weight training, she said.

"Tough macho guys don't last very long because there's too much stretching," Woodward said.

The mental goal is to relax.

Woodward said her students appreciate the focus and meditation aspect of the program as much as their improved flexibility.

Woodward uses tranquil music, imagery and visualization while teaching.

The person with a busier schedule can also take advantage of some of yoga's relaxation techniques.

Taking 10 to 15 minutes out of a busy schedule to relax can prove to be extremely helpful.

Stress can cause shortness of breath and hyper-tension, which are harmful to the mind and body.

Some relaxation techniques may be helpful: Neck movements and shoulder socket rotation relax the neck and upper back. Slow breathing through the nose helps lower blood pressure.

Classes are at noon, Monday, Wednesday and Friday or 7 p.m. Tuesday and Thursday at Universal Physique.

It is not necessary to be a member of the gym to take the class.