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10/20/2014 Lateral LengthThis week we will work to find length along the sides of the body to prepare for Trikonasana, Triangle Pose. Most of the postures will use the wall for support in some way. Set up your mat so that the short end is at a wall.  Medha Prana Kriya Mudra Touch index finger nails to the middle joint of the thumb and apply light pressure, extend all other fingers and turn palms up. Benefits: Opens heart and releases deep emotional blockages, encourages breath in the side ribs Practice Tips: Use when feeling bogged down by old emotional patterns Contraindications: Those medicated for psychological conditions Reclining Twist at Wall Lay on back with knees bent at a 90 degree angle and feet on the wall at the same height as the knees. Shift the pelvis a few inches to the left. Begin to walk the feet in an arc down the wall to the right. Allow the left hip to come off the floor and use a block under the right knee and/or between the knees. Press the feet into the wall, especially the left foot to increase the stretch along the left side of the body. Keep the left shoulder on the floor with that arm out to the side or over the head. Bring the breath into the left lower abdomen. Hold for 10 breaths, then release and change sides. Therapeutics: Stretches lateral body, rotates the spine Reclining Side Bend at Wall Lay on the back with the feet at the wall and legs straight. Step both feet to the right corner of the mat so the legs are angled to the right. Bring the right knee into the chest and step the sole of the right foot down on floor to the outside of the left knee. Raise the arms overhead and use the right hand to pull the left wrist over to the right side, elbows softly bent. Keep both shoulders and the hips square to the floor. Breath deeply into the left side body. Hold for 10 breaths, then release and change sides. Therapeutics: Stretches lateral body, opens ribs, stretches lower back, outer hip and thigh, opens shoulder.  Half Happy Baby Pose Ardha Anandabalasana Lay on the back with the feet at the wall and legs straight. Draw the right knee into the chest and hold with the right hand behind the knee. Draw the right knee out to the right and keep the thigh close to the side body as you extend through the heel to unbend the knee to 90 degrees. Use the right elbow on the floor like a kickstand to support the weight of the leg (photo shows a more advanced version where the hand holds the foot). Extend the left leg long and press the left thigh into the floor. Raise the left arm over the head. Hold for 10 breaths, then release and change sides. Therapeutics: Stretches the groin and inner thigh.  Half Standing Forward Bend Ardha Uttanasana 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. The hips can also be against the wall for extra support. Hold for 10 breaths, release into Uttanasana. Therapeutics: Stretches front torso, backs of legs Triangle Pose with Block Assist on Front Foot Stand with feet wide apart, left side facing the wall. Place a block angled on the wall. Turn left out to 90 degrees with ball of foot on the block, turn right foot in 30 degrees. Bring left finger tips into the left hip crease and deepen the hip crease into the body as you tip the torso over the left leg. Reach the left arm out parallel to the wall and floor as far as you comfortably can, then bring the left hand down to a second block behind the left ankle. Roll the left shoulder under the chest as you turn the chest to the right. Keep the right hand on the hip. Continue to draw the left sit bone away from the left heel. Hold for 10 breaths then release and change sides. Therapeutics: Opens side body, stretches hamstrings and calves  Triangle Pose Trikonasana Stand with feet wide apart. Turn left out to 90 degrees and right foot in 30 degrees. Inhale arms out from shoulders. Exhale and cock hips to the left. Reach left arm parallel to floor to lengthen the left waist and bring left hand on block or shin to fill the space between the hand and floor. Rotate the chest towards the right and reach right arm towards ceiling. You can also set up at a wall and keep the left hip, shoulder and back of head against the wall to assist with balance and alignment. Hold 5-10 breaths then release and change sides. Therapeutics: Opens side body, strengthens legs, eases pain in the lower back  Downward Facing Dog Adho Mukha Svanasana 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  Supported Bridge Pose Salamba Setu Bandha Lay on back with knees bent and feet hips with apart. Inhale and lift hips away from floor, rolling onto upper back. Press arms back into floor and lengthen tail bone towards backs of knees. Place block under sacrum and rest pelvis on block. Hold 1-3 minutes and release. Therapeutics: Opens chest, activates thyroid, tractions spine  Inverse Seal
Viparita Karani Sit beside wall. Swing legs up wall as you lay back on mat. Place either a bolster or long-folded blanket under the lumbar curve, the buttocks should not be on floor. Lay arms out to sides with palms facing up. Rest at least 10-15 minutes, then roll over to release. Therapeutics: Activates the Relaxation Response, reduces swelling in the legs and feet, balances the nervous system, good if you have been sitting or on your feet all day
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10/13/2014 Core StrengthA strong core is the key to the health of the lower back. If the lower core muscles are weak, the pelvis will not be held in a strong neutral position during our daily activities. This may result in soreness or injury, even from simple activities such as lifting a bag of groceries from the trunk of the car, or unloading the dishwasher. This week we will focus on strengthening the lower abdominal and lower back muscles and continue our awareness of the front and back of the body in relationship to one another.  Merudanda Mudra Staff Gesture Make a fist and extend thumb up, keeping gentle pressure of fingernails against palm. Rest hands on thighs with thumbs pointing up Benefits: Activates the prana in the center of the chest, warms the body Practice Tips: Use when feeling low energy, or with sluggish digestion Contraindications: High blood pressure  Paschima Mudra West Side of the Body Gesture Right Hand: Touch tips of thumb, middle and pinkie fingers together, extend all others. Left Hand: Touch tips of thumb and ring fingers together, extend all others. Rest with palms up. Benefits: Directs breath into the spine and back body Practice Tips: Use with all kinds of back pain Contraindications: Headache Reclining Tadasana at the Wall Supta Tadasana Lay down on the back with the feet against the baseboard and legs straight. Press the thighs down into the floor and raise the arms overhead. Notice how the lower back arcs away from the floor when the legs are extended away from the torso and the shoulders are flexed away from the torso.  Reclining Thumb to Big Toe Pose I Supta Padangusthasana I Lie on the back with the legs straight and feet against the wall. Draw your right knee into your chest and lengthen the left leg onto the floor. Wrap a strap around the ball of your right 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. Hold for 10-20 breaths. Therapeutics: Stretches the hamstrings, calves, buttock; also releases tension in the lower back.  Reclining Thumb to Big Toe Pose II Supta Padangusthasana II Lie on the back with the legs straight and feet against the wall. Place a block on the outside of the right hip. Wrap strap around the ball of the right foot, extend the leg and hold the strap in just the right hand. Externally rotate your leg and 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 keeping the left hip on the floor. To release, use the inner thigh to draw the leg up to center. Hold for 10-20 breaths then release to center. Therapeutics: Stretches the hamstrings, calves, inner thigh, outer hip and buttock; also releases tension in the lower back.  Reclined Marching Lay on back with knees bent and feet on floor. Keep the abdominal muscles contracted and the lower back imprinted into floor the entire time you are performing this exercise. Variation I: Exhale and lift right foot a few inches from floor, inhale and release foot to floor, repeat 10 times with the breath. Variation II: Repeat while raising opposite arm over head, repeat 10 times per side with the breath. Benefits: Strengthens lower abdominal muscles  Alternate Leg Lifts Lay on back with knees bent and feet on floor. Keep the abdominal muscles contracted and the lower back imprinted into floor the entire time you are performing this exercise. Variation I: Exhale and extend left leg straight and hold it a few inches above floor, inhale and release, repeat 10 times with the breath, alternating sides. Variation II: Repeat as you extend the opposite arm over head, inhale and release. Repeat 10 times with the breath, alternating sides. Benefits: Strengthens lower abdominal muscles  Alternate Leg Extensions Lay on back with knees bent and feet lifted to the height of the knees. The knees should be right above hip joints and keep the abdominal muscles contracted and the lower back imprinted into floor the entire time you are performing this exercise. Variation I: Exhale and drop the left toes towards the floor with the knee bent and extend the right arm overhead. Inhale and bring the left leg back up beside the right and the arm back to the side, repeat 10 times with the breath, alternating sides. Variation II: Exhale and extend the straight left leg almost all the way to the floor as you extend the right arm overhead. Inhale and bring the left leg back up beside the right and the arm back to the side, repeat 10 times with the breath, alternating sides. Benefits: Strengthens lower abdominal muscles  Bird Dog Begin on all fours. Variation I: Take right leg back with toes turned under. Reach left arm forward with fingertips on floor. Hold for 5 breaths, then release and change sides. Variation II: Inhale and extend right leg back and raise left arm forward keeping limbs parallel to floor. Engage belly and look at the floor. Exhale and release to all fours. Hold for 5 breaths, then release and change sides. Therapeutics: Builds postural strength diagonally across the back body.  Downward Dog Flow Adho Mukha Svanasana Vinyasa Begin on Table Pose Exhale back into Child's Pose Inhale into Knee Plank or Cobra Exhale back into Child's Pose Inhale into Table Pose Exhale into Downward Facing Dog Inhale into Table Pose Repeat 3-5 times with the breath Therapeutics: Strengthens the shoulders and builds awareness of spinal alignment.  Supported Child's Pose
Salamba Balasana 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 10/7/2014 Front & Back BodyBuild awareness of where your body is in space (proprioception) with this sequence that balances the work in the front and back of the body.  Apana Mudra Touch tips of thumb, middle and ring fingers together, extend index and little fingers; rest back of hands on thighs. Benefits: Eliminates toxins from the body, creates a sense of calm Practice Tips: Use when you need to feel safe and tranquil Contraindications: Low blood pressure  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 Practice Tips: Use to feel lightness and more energized in the body. Try holding arms overhead and pointing up at the sky Contraindications: Anxiety  Cat/Cow Tilts Marjaryasana Cat: Exhale round the back and drop the head and tail bone towards the floor. Repeat with your breath 10 times. 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. Therapeutics: Massages the internal organs and warms-up the muscles along the spine.  Bird Dog Begin on all fours. Variation I: Take right leg back with toes turned under. Reach left arm forward with fingertips on floor. Hold for 5 breaths, then release and change sides. Variation II: Inhale and extend right leg back and raise left arm forward keeping limbs parallel to floor. Engage belly and look at the floor. Exhale and release to all fours. Hold for 5 breaths, then release and change sides. Therapeutics: Builds postural strength diagonally across the back body.  Downward Dog Flow Adho Mukha Svanasana Vinyasa Begin on Table Pose Exhale back into Child's Pose Inhale into Knee Plank or Cobra Exhale back into Child's Pose Inhale into Table Pose Exhale into Downward Facing Dog Inhale into Table Pose Repeat 3-5 times with the breath Therapeutics: Strengthens the shoulders and builds awareness of spinal alignment.  Triangle Pose Trikonasana Stand with feet wide apart. Turn left out to 90 degrees and right foot in 30 degrees. Inhale arms out from shoulders. Exhale and cock hips to the left. Reach left arm parallel to floor to lengthen the left waist and bring left hand on block, foot or floor. Rotate the chest towards the right and reach right arm towards ceiling. Hold 5-10 breaths then release and change sides. Therapeutics: Opens side body, strengthens legs, eases pain in the lower back  Half Moon Pose Ardha Chandrasana Begin in Uttanasana with a block in front of the pinkie toe of the right foot. Place right hand on block and left hand on hip. Inhale the right leg up and open hips, belly and chest to the left. Raise left arm towards ceiling. Hold 5-10 breaths then release into Uttanasana, change sides. Therapeutics: Good for sciatica and strengthening the legs, hips and lower back, improves balance  Heron Pose Krounchasana 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 foot or hold sole of foot with both hands. Inhale open chest and lean back taking left foot off floor and bringing left knee to chest. Exhale and extend the left leg straight. Hold 10-20 breaths then release and change sides. Therapeutics: Good for balance and focus, stretches hamstrings and hips. Vishnu's Couch Anantasana Begin by laying on the right side with the right arm underneath the head. Bend the right elbow and hold the right side of the head in the right hand. Ensure that the right elbow, shoulder and hip are in alignment with one another. Keep the right knee bent at first and bring the left knee into the side waist. Wrap a strap around the ball of the left foot and extend the leg towards the ceiling, keeping the left thigh externally rotated. Begin to balance by straightening the supporting right leg in alignment with the rest of the body. Engage the belly and lengthen the tail. Hold for 10 breaths then release and repeat to the other side. Therapeutics: Builds awareness of balance between the front and back body, stretches the hamstrings.  Corpse Pose
Savasana 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. Therapeutics: Allows for integration of mind and body after asana practice, promotes restful awareness |
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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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