Welcome to Friday Round-up.
Before I delve into this week's goodness I have this to offer up:
Friday follow-ups are written for 4 different weekday classes; going forward, the content of Friday Round Up will be focused more on the general structural theme we are discussing in class, and less on specific ideas for each class.
Please
let me know if you are interested in pain care yoga - specific follow ups and we will add your name to Sunday round-up e-mail that follows Saturday's Pain Care yoga class. This doesn't mean you have to change your class, but only that you will also be receiving pain care - specific writing and tips.
I am just in
the process of designing a set of these new follow ups for Pain Care Class, and that means a lot of information crunching, digesting, absorbing and re-framing, so occasionally the Friday and Sunday round ups might be similar. I will, of course, do my absolute best to avoid that, though.
This week's structural theme:
Moving From the Hips -
Flexion
Weekend challenge:
As you bend over(maybe to pick up your toddler or groceries), can you identify whether your movement starts from the hips or someplace else?
This week's breathing practices:
4 part
3 Fold Breath
Belly breathing: 4 corners of the belly
Ball breathing - 3 zones: diaphragm | mid belly | low belly
Movement focus by
class:
Pain Care Yoga:
- Hips on the ball - knees bent / legs up
- Rolling to side / side lying / side breathing / side rocking / side rolling
- Rolling onto the belly - front crawl, knee up
Corrective Movement:
- Hips on the ball - knees bent / legs stretched / knees wide / legs wide
- Pelvic tilt
on the back
- Neutral pelvis => neutral ribs
- Hip rolls
Gentle beginner Yoga
- Hips on the ball: knees bent, together / wide; legs straight, together/ wide.
- Hip rolls=>bridge
- Sunbird
- Forward Bend conversation / FB with a chair
- Standing marching legs - pelvis fixed, hip flexion
Yin + Ball
- Gluts on the
ball
- Hips on the ball
- Hip rolls
Attached Printouts / Worksheets:
