Welcome to Friday Round-up.
This week's structural themes:
- moving from the hips:
~flexion
~adduction
~abduction
~rotation - chair as a movement tool
- spring glut / hip scrub
Are you loving our
yoga therapy ball sequences? I know, this can be love - hate relationship.
Try this hip scrub on your own - lying on the side:
- TFL release: set the ball (or a full ball set) between the top of the pelvis and the hip joint: start with a few breaths, then add rocking - explore going a little further toward the front / back of the body.
- Greater trochanter circles: greater trochanter is the actual hip joint -
try moving the ball in a rainbow shape just above the hip joint, or circling around the joint with a softer ball.
- IT band release: IT band runs on the side of the thigh, from hip joint and to the outer knee. Set both balls (no mesh bag) under your bottom thigh; slide the top knee back to unload the weight off the bottom let to begin with. Try sliding your bottom leg across the balls; if you are OK here, slide the top knee back on.
- Repeat on the other
side.
As requested, more shoulder and feet scrubbing sequences in the weeks to come!
Weekend challenge:
RELAXING!
"Our bodies react to the world around us - and within us - in many ways.
Our bodies act like sponges - they can soak
up healing energy or they can absorb and trap the negative energy of stress and tension.
If you've been soaking up too much stress, give yourself a break.
Let your body start soaking up some healing energy, too.
Love yourself enough to help your body relax."
~ Melodie Beattie
This week's breathing
practices:
4 part
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
- Rolling with the foam rollers
- Intro to moving with the breath and thoracic extensions - seated
This past week
we've turned our Pain Care class sequence upside down to see if more movement / different movement segments would feel better toward the beginning of the class. I am still working to organize and smooth out the class flow and would really appreciate the feedback from those of you in that class.
How did this
new class structure feel?
Corrective Movement:
- Hips on the ball - knees bent / legs stretched / knees wide / legs wide
- Yoga therapy ball: side hip scrub
- Pelvic clock - mat / bridge
- Hip rolls
- Prone squat prep
- Prone twists
- Chair work: pelvic tilt, pelvic list
Gentle beginner Yoga
- Sunbird ( flying
table pose)
- Intro to Navasana
- Transitions: Child's pose <=> Downward Dog <=> Standing Forward Bend <=> Mountain Pose
- Chair work: Lunge
- Lunge transitions on the mat
- Standing marching legs - pelvis fixed, hip flexion
- Butterfly pose and wide-legged seated forward bends
Yin + Ball
- Yoga therapy balls: gluts and sacrum
- Yoga therapy balls: side hip
scrub
- Full extended twist
- Bridge pose
- Reclined twist - full extension
Attached Printouts / Worksheets:
