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1/21/2014

Asana: Freeing the Shoulders

Tight shoulders seem to plague almost all of us, from working on the computer and holding the weight of the world. This gentle practice will open and free the shoulders from all directions - the chest, armpits, upper back and neck. Make sure you work within a comfortable range of motion so that you do not make an already sensitive part of the body more sore. Enjoy!

Sharira Mudra Family

Place hands on the hips right above the rim of the pelvis with the crook of thumb and index finger pressing lightly into side body. Inhale into the lower ribs and feel the expansion at the level of the hands.
Place thumbs in armpits with the bladed hand in front of chest with palm facing downward and elbows out to the sides. Inhale into the upper chest and feel the breath expand the body wide into the armpits.
Raise the arms overhead and bend the elbows placing the palms on the upper shoulders with the elbows pointing upwards. Inhale into the upper back and find gentle expansion under the shoulder blades.

Somatic Shoulder Movements
Begin sitting comfortably on floor or in chair. You will repeat each movement five times very slowly, inhaling while you engage the muscles, exhaling while you return to a relaxed position.

Head Right & Left
Inhale turn head to right. Exhale to center. Inhale turn head to left. Exhale to center.

Head Up & Down
Inhale lift chin and draw back of skull down. Exhale draw chin down and in and lift back of skull.

Head Tilt to Side
Inhale and lift right ear up toward ceiling. Exhale return head to center. Inhale and lift left ear up toward ceiling. Exhale return head to center.

Shoulder Elevation & Depression
Inhale and shrug shoulders straight up towards ears.
Exhale draw shoulders down and release completely.

Shoulder Retraction & Protraction
Inhale squeeze shoulders together behind the heart.
Exhale move shoulders away from spine.

Shoulder Circles
Inhale and draw shoulders up and back, exhale and draw shoulders down and forward.

Opposite Shoulder Circles
Inhale as you draw right shoulder forward and left shoulder back, right shoulder up and left shoulder down, right shoulder back and left shoulder forward, right shoulder down and left shoulder up. Exhale and reverse the circle.

Shoulder Shimmy
Inhale right shoulder forward and left shoulder back, head turns to right. Exhale to center. Inhale opposite side. Exhale center.

Scapulae Release
Turn head to right. Inhale lift left shoulder and drop back of head toward that shoulder. Exhale draw chin down towards right collar bone and draw left shoulder down. Repeat five times to each side.

Supported Heart Opener
Set up two bolsters perpendicular to spine with a folded blanket under the one toward the back of the mat. Sit on the floor facing away from bolsters. Lie back so that shoulder blades and upper back are supported by shorter bolster and the head and neck are supported by the taller bolster. The upper line of the shoulders and arms should fall in between the bolsters. If the elbows to not readily reach the floor, support with more folded blankets. If the lower back is tense, place a folded blanket under the hips. Either straighten legs out to floor or rest knees over a bolster.

Supported Sidebend
Lie on the side with a bolster or rolled blanket under side ribs and a second bolster to support the head Extend bottom arm between the two bolsters. Begin with both knees bent then try extending top leg in line with the rest of the spine. Raise the top arm overhead and support with the head bolster. Breathe into the rib cage that faces the ceiling. Rest 3-5 minutes per side.

Tadasana (Mountain Pose)
Stand with feet hips width apart (or toes together, heels slightly separated). Engage the muscles of the legs towards the bones. Draw the belly in and release the tail bone. Lift the chest and draw the shoulder blades down. Press the crown of the head towards the ceiling.

Hold strap in hands that are at least 1 1/2 times as wide as the body. Press shoulder blades down and lengthen arms as you inhale and raise arms overhead. As soon as you feel the shoulders shrugging towards the ears, stop moving upwards. Hold for a few breaths, then exhale to release.

Sunbird
Begin on all fours. Inhale right arm overhead and left leg behind you. Exhale draw right arm to your side and left leg into chest as you round the back. You may also hold the extended posture while engaging the belly.

Puppy Pose
Begin on the hands and knees, feet flexed. Reach the hands forward and press the hips back so that they are directly over the heels. Extend through the sides of the body being careful not to arch to back.

Savasana (Corpse Pose)
Lie on back with legs straight and feet relaxed to sides. Move arms away from sides slightly and turn palms to face ceiling. You may use support under the knees for low back pain; and a folded blanket under the head if needed. Rest 5-15 minutes.

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1/13/2014

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Asana: Grounding & Extension

In our asana practice all postures have parts of the body that need to ground into the earth, provide stability and create the foundation for the posture. At the same time, there are other parts of the body that are lifting and ascending, extending towards the sky in order to create length and space along the spine. This week we will explore these two concepts of grounding and extension, manifestation and ascension.

Virasana (Hero Pose)
Sit on block between heels. Ground fronts of shins and tops of feet, thighs, and sit bones. Lift up through navel, chest and crown of head. For Ankle Pain - Kneel on folded blanket with crease of ankles at edge of blanket).
For Knee Pain - Sit higher so knees do not have to bend all the way.

Bhu Mudra
Curl ring and little finger into palm, secure with thumb, extend index and middle fingers into V shape; point fingers toward the ground.
Benefits: Activates downward flowing energy in body

Prana Mudra
Touch tips of thumb, ring, and little fingers together, extend index and middle fingers into V shape.
Benefits: Activates upward flowing prana in body

Supta Padangusthasana (Reclining Big Toe Pose)
Lie on the back with the knees bent.
Variation I: Draw your right knee into your chest and lengthen the left leg onto the floor. Wrap a strap around the ball of your foot and extend the leg into the air. Reach the hands up the strap until the elbows are straight but the shoulders are still grounded.Also ground through back of body and press out through left foot. Extend through spine and heel of right foot
Variation II: Hold the strap in the right hand and place a block on the outside of the right hip. As you exhale, lower the leg directly out to the side so that the outer thigh rests on the block. Extend the foot into the strap and reach the left arm out to the side. Ground through back of body, especially left side of body. Extend through spine, into right heel and left hand. To release, use the inner thigh to draw the leg up to center.
Variation III: Hold the strap in the left hand and slowly bring the leg across the body as you twist. Ground into right shoulder and left half of body. Extend through spine and into right foot. To release, drop the right hip into the floor and allow the leg to follow. Hold each variation for 10-20 breaths.

Baddha Konasana (Bound Angle Pose)
Sit with the soles of the feet together and the knees apart. Sit on the edge of a folded blanket if needed and the knees apart. Ground through sit bones and press heels slightly together as you extend through the spine and out through the knees.
Hold 10-20 breaths then release.

Janu Sirsasana (Head of the Knee Pose)
Sit on floor with sole of the left foot on inside of right thigh with the right leg straight. Press right leg into floor and extend through ball of right foot. Inhale and sit up tall through front of chest. Exhale turn torso towards right leg and release forward from hips, keeping heart forward and shoulders relaxed.
Hold up to 1 minute each side, then release.

Vrksasana (Tree Pose)
Stand with feet hips-width apart. Engage legs and bear weight on left leg only. Draw right foot onto calf or inner thigh (do not press on side of knee). Press foot against leg and leg against foot. Draw belly in and release tail bone towards floor. Inhale and draw arms overhead without gripping shoulders.
Hold as long as you can balance with comfort, release and change sides.

Ardha Uttanasana (Half Forward Bend)
Begin standing in Tadasana. Bend forward from hips and place fingertips on either floor, blocks or tops of knees with arms straight. Open heart forward and draw thighs and sit bones back.
Hold for 10 breaths, release back to standing.

Supta Baddha Konasana (Reclining Bound Angle Pose or Queen's Pose)
Sit in front of two long-fold blankets or a bolster parallel to mat. Place soles of feet together and let knees move apart resting on blocks or bolster. Place looped strap around back of pelvis between thighs and over outside edge of feet to help lengthen low back. Lie back over bolster and place blanket under head. Rest 5-15 minutes, then release

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1/6/2014

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Asana: Steadiness & Ease

According to the Yoga Sutras, the practice of yoga asana should be "sthira" and "sukham" or filled with steadiness and ease. This week we will release tension from the hips and low back in order to create these sometimes elusive qualities in our seated postures.

Murti Mudra
Clasp the hands together and extend only the pinkie fingers. Keep the palms of the hands pressed together as you hold the clasped hands in front of the lower abdomen.
Benefits: Brings awareness into the pelvis, legs and feet, lengthens the exhalation and brings awareness into the body.

Z-Pose Cat/Cow
Sit with left leg externally rotated, right leg internally rotated with left toes in line with right knee.
Cow: Inhale arch back lift head tilting tail back. Drop pubic bone towards floor and belly forward. Draw elbows back to open the chest.
Cat: Exhale round back engaging lower abdominal muscles. Tuck tail under, round upper back and drop head bringing elbows forward to open upper back.
Repeat 5 times with the breath then change sides.

Z-Pose Hip Press
Sit with left leg externally rotated, right leg internally rotated with left toes in line with right knee. Place left hand on floor beside hip.
Inhale press right hip forward and twist torso to the left.
Exhale release back to the center.
Repeat 5 times with the breath then change sides.

Z-Pose Dolphin Dives
Sit with left leg externally rotated, right leg internally rotated with left toes in line with right knee. Turn the torso to the left and place hands on either side of left knee.
As you exhale curl tail bone under lean slightly back, bend elbows and drop torso forward.
As you inhale scoop chin, chest and belly forward and up.
Repeat 5 times with the breath then change sides.

Z-Pose Pigeon
Sit with left leg externally rotated, right leg internally rotated with left toes in line with right knee. Turn the torso to the left and line up the navel to the left knee. Walk hands out on either side of left knee. Lay forward supporting on arms on floor, rest head on hands or blocks.
Hold for 10-20 breaths then change sides.

Baddha Konasana (Bound Angle Pose)
Sit with the soles of the feet together and the knees apart. Sit on the edge of a folded blanket if needed and the knees apart.
Hold 10-20 breaths then release.

Dharana Virasana (Hero's Concentration Pose)
Sit with legs in Virasana. Cross left arm over right arm intertwining forearms in front of face.
Widen the collarbones and shoulder blades away from the center.
Repeat to both sides for up to 1 minute.

Krounchasana (Heron Pose)
Sit on a block with the left leg in Virasana and the right foot on the floor. If you cannot sit in Virasana, sit cross-legged with the left leg. Either wrap strap around sole of right foot or hold sole of foot with both hands. Inhale open chest and lean back taking right foot off floor and bringing right knee to chest. Exhale and extend the right leg straight.
Hold 10-20 breaths then release and change sides.

Savasana (Corpse Pose)
Lie on back with legs straight and feet relaxed to sides. Move arms away from body slightly and turn palms to face ceiling. You may use support under the knees for low back pain; and a folded blanket under the head if needed. Rest 5-15 minutes.

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Asana: Freeing the Shoulders

Asana: Grounding & Extension

Asana: Steadiness & Ease

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