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8/23/2013 Downward Facing Dog: Lower Body The lower half of Downward Facing Dog or Adho Mukha Svanasana is the powerhouse of the posture. Proper alignment of the pelvis and legs will draw the body back so that the arms do not have to bear all of the weight alone. It is key here to bend the knees if the hamstrings or lower back are tight in order to keep the lower belly long and lower back tranctioned. Enjoy this week's practice that is all about grounding the thighs and aligning the pelvis for a strong and stable Dog Pose.  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. Therapeutics: Stretches the hamstrings, also releases tension in the lower back.  Cat/Cow Tilts Cow: Begin on the hands and knees, toes pointed. Inhale lift the sternum forward and drop the pubic bone back between the legs to arch the spine. Cat: Exhale round the back and drop the head and tail bone towards the floor. Repeat with your breath 10 times. Therapeutics: Massages the internal organs and warms-up the muscles along the spine.  Ardha Uttanasana (Half Forward Bend) Begins 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 into Uttanasana. Therapeutics: Stretches front torso, backs of legs  Prasarita Padottanasana (Wide-Legged Forward Bend) Stand with feet wide apart. Bend forward from hips placing hands between feet. Release spine forward with crown of head facing floor. Hold up to 1 minute, then return to standing by drawing hands onto hips and lifting entire torso up as a single unit. Therapeutics: Intense hamstring stretch, opens back of body  Adho Mukha Svanasana (Downward Facing Dog) Begin on all fours with hands slightly forward of shoulders. Turn toes under and lift knees off floor. Keep shoulders wide and palms flat, press thighs and sit bones back, scooping belly in. Hold 1-3 minutes, release into Child's Pose. Therapeutics: Strengthens arms and shoulders, stretches back of torso and legs  Dandasana (Staff Pose) Sit with the legs straight out in front of the torso. Sit on the edge of a folded blanket if needed and/or press the hands into the floor. Ground the thighs toward the floor, activate the feet. Lift up through the torso and relax the shoulders. Hold 10-20 breaths then release. Therapeutics: Strengthens legs, increases core awareness.
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8/16/2013 Downward Facing Dog: Upper Body Aligning the arms and shoulders in Downward Facing Dog will help to take some of the strain out of the joints. It is important that the hands are flat with middle fingers forward. The inner elbows should turn to face the direction of the thumbs so that the arms are neither bent nor hyperextended. The shoulder blades should be drawn down the back and wrap around the side chest to bear the weight of the torso most effectively. This weeks practice will focus on opening the shoulders and learning the alignment necessary to make Dog Pose feel effortless.  Dharana Virasana (Hero's Concentration Pose) Sit with legs in Virasana. Cross right arm over left arm intertwining forearms in front of face. Repeat to both sides for up to 1 minute. Therapeutics: Opens the upper back and stretches Rhomboids.  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. Repeat 5-10 times each side. Therapeutics: Builds postural strength diagonally across the back body.  Table Twist Begin on all fours. Inhale lift right arm out to side. Exhale press right arm under left armpit lowering right shoulder to floor. Continue to press left hand into floor for balance. Can also raise left knee up pressing left ball of foot into floor. Be careful not to put too much pressure on your head. Therapeutics: Opens upper back, shoulders and rib cage.  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. Therapeutics: Provides traction for the spine and warms up the shoulders.  Gomukhasana (Cow's Face Pose) Sit with the left knee bent and bring the left foot to the outside of the right hip. Bring the right knee on top of the left and the right foot goes outside of the left hip. Raise the arms out to the sides and turn the palms backwards. Raise the left arm overhead and bring the right arm behind the back, bending both elbows. Either grasp a strap or clasp the hands together behind the shoulders. Hold 10-20 breaths then release and change sides. Therapeutics: Stretches both the shoulders and the hips.  Dolphin (or Elbow Dog) Begin on all fours with hands clasped, elbows placed shoulders width apart. Turn toes under and lift knees off floor. Step feet slightly in, heels remain lifted. Press forearms into floor and draw shoulders down the back. Press thighs back and draw belly in DO NOT PLACE HEAD ON FLOOR! Hold up to 2 minutes, then release into Child's Pose. Therapeutics: Stretches and strengthens upper back and shoulders  Adho Mukha Svanasana (Downward Facing Dog) Begin on all fours with hands slightly forward of shoulders. Turn toes under and lift knees off floor. Keep shoulders wide and palms flat, press thighs and sit bones back, scooping belly in. Hold 1-3 minutes, release into Child's Pose. Therapeutics: Strengthens arms and shoulders, stretches back of torso and legs 8/9/2013 Releasing StressStress affects us all and sustained chronic stress can wreak havoc on all systems of the body. Luckily there are simple yoga techniques that will help to calm frayed nerves and stretch the major muscles of the trunk and legs to alleviate the pain of tense muscles.  Adhi Mudra Make a soft fist with the thumb tucked inside. Turn palms down and rest on knees. Benefits: Calms nervous system, facilitates breath in lower abdomen Practice Tips: Use when feeling anxious or insecure Contraindications: Low blood pressure Nadi Shodhana (Alternate Nostril Breath) Inhale through right nostril, exhale through left nostril, inhale through left nostril, exhale through right nostril, repeat for 10 rounds at a time, monitoring the effects. Digital Method: With right hand touch index and middle fingers to forehead, close right nostril with thumb and left nostril with ring finger in the sequence above. Do not turn head toward hand but bring hand in front of face. This method has a stronger affect and is best done in a seated position. Psychic Method: Breathe in and out through alternate nostrils using your imagination. This method has a subtler affect but is easier to do lying down. Benefits: Balances the sympathetic nervous system (fight or flight) and the parasympathetic nervous system (rest and digest), increases communication between the right and left hemispheres of the brain.  Prasarita Padottanasana (Wide-Legged Forward Bend) Stand with feet wide apart. Bend forward from hips placing hands between feet. Release spine forward with crown of head facing floor. Hold up to 1 minute, then return to standing by drawing hands onto hips and lifting entire torso up as a single unit. Therapeutics: Intense hamstring stretch, opens back of body  Supta Balasana (Supported Child's Pose) Kneel straddling a long bolster. Place a second bolster over first with end of bolster in front of your low abdomen. A third bolster can go under the far end of the second bolster or use a folded blanket or block to support under it. Extend front of body over second bolster and rest forehead on backs of hands. Rest up to 5 minutes. Therapeutics: Creates a calm, grounded space to get away from the demands of daily life |
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September 2022
I attend Cheryl's class regularly and feel that my practice has improved immensely over the past few years due to her expert coaching. Her teaching style is clear and compassionate and her previous experience in teaching adults is evident in her organized approach and easy to understand instructions. I also appreciate that Cheryl not only teaches us about how to correctly position ourselves, but also touches on many aspects of yoga philosophy, which in turn has deepened my personal practice and heightened my awareness of the connection between mind and body, breath and relaxation. |
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