Welcome to Friday Round-up.
How does each pattern of sitting influence your upper body alignment? your breathing?
Can you move between these three different sitting postures, observing where the movement originates from - your ribcage? your pelvis? anywhere else?
Pain Care Yoga:
- Hips on the ball - knees bent
- Rolling to side / side lying / side breathing / side rocking / side rolling
- Rolling onto the belly - front crawl, knee up
- Intro to "Ball on the Wall" - yoga therapy ball work on the wall
Corrective Movement:
- Hips on the ball
- knees bent / legs stretched / knees wide / legs wide
- Pelvic tilt
- Pelvic clock
- Hip rolls
- Pelvic clock in bridge
- Prone squat prep
- Chair work: seated forward bends
- Chair + balance: passive psoas release
Gentle beginner Yoga
- Hips on the ball: knees bent, together / wide; legs straight, together/ wide.
- Hip
rolls=>bridge
- Sunbird ( flying table pose)
- Intro to Navasana - boat pose
- Transitions: Child's pose <=> Downward Dog <=> Standing Forward Bend
- Intro to extensions: Cobra prep with a ball
- Chair work: Seated Forward Bend; Intro to Lunge
- Standing marching legs - pelvis fixed, hip flexion
Yin + Ball
- Yoga therapy balls for gluts and
sacrum
- Hips on the ball - flexion | extension | adduction | abduction
- Hip rolls => Bridge prep
- Bridge pose: 3 variations
- Cobra pose: 3 variations
- Reclined twist - full extension
Closing the practice
This week we've used a progressive relaxation practice at the end of each class.
Progressive relaxation works equally well at the end of a yoga class or a busy day at work.
Here are some guidelines for using PROGRESSIVE RELAXATION on your own:
Passive tensing: simply notice the tension during the "sensing stage " - in class, we do this on the inhale; visualize letting go of tension with the exhale.
Passive tensing is useful as in introduction for progressive relaxation technique, especially for folk with chronic pain or those who find they get muscle cramps from an active
techniques; it also can be used as a component of a combination practice described below.
Threshold tensing: a step up from passive tensing - tensing a particular muscle group just slightly ( just enough to notice the tension, it should be barely noticeable to a human eye); completely release with the exhalation.
Threshold tensing can be used for the areas of the body that are injured or very tense.
Active tensing involves tensing a particular muscle group as tightly as you can without injuring yourself, studying the sensations of tension, then releasing the
tension and studying the sensation of relaxation in that same area.
Combination practices: you may find that a round of progressive relaxation using passive tension, following a round of either active or threshold tensing can deepen your state of relaxation.
