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12/24/2014 Chair Sun SalutationAs promised, here is Surya Namaskar, or sun salutation we have been studying in class this week. Use a sturdy chair that will not slip on the floor. You may place the chair on one end of your yoga mat for extra grip. Be sure the seat is thin enough that you can grip the sides of the chair comfortably with your hands.  Mountain Pose with Hands at Heart Tadasana with Anjali Mudra Stand in front of the seat of the chair with then hands together at the heart.  Mountain with Hands Raised Tadasana Urdhva Hastasana As you inhale, raise the arms overhead.  Standing Forward Bend Uttanasana As you exhale, bend forward from the hips and hold the sides of the chair with the thumbs and heels of the hands on top of the seat and the fingers wrapped underneath. Bend the knees if necessary to release the lower back and release the head down as far as is comfortable.  High Lunge Anjaneyasana As you inhale, step the right leg back to a lunge. You may need to also step the left foot forward slightly so that the left shin is vertical and the left heel is on the floor. Keep the right heel lifted and all ten toes facing forward. Keep the arms straight and lift the chest forward.  Downward Facing Dog Adho Mukha Svanasana As you exhale, step the left foot back into Downward Facing Dog. You may need to step both feet forward slightly so that the heels are under the hips and heels grounded on the floor. Bend the knees if the lower back rounds, try to keep the spine extended as much as possible. Reach the arms and do not allow the upper arms to rotate inward. Keep the head lifted slightly above the arms.  Plank Pose As you inhale swing the shoulders over the wrists lifting the heart forward. You may need to adjust the feet back as you come onto the balls of the feet and bring the hips in line with the shoulders and feet so the body is like a plank of wood. Engage the belly and reach the tail bone down towards the backs of the heels.  Four Limbed Staff Pose Chaturanga Dandasana As you exhale, bend the elbows slightly keeping them in close to the side of the body. Make sure the elbows bend back towards the hips and keep the shoulders back and the body in the same alignment as Plank Pose.  Upward Facing Dog Urdhva Mukha Svanasana As you inhale, swing the chest upwards and the hips move towards the front of the chair seat. Keep the legs strong as you extend into the elbows and open the heart forward.  Downward Facing Dog Adho Mukha Svanasana As you exhale, press the hips back into Downward Facing Dog. You may need to step both feet forward slightly so that the heels are under the hips and heels grounded on the floor. Bend the knees if the lower back rounds, try to keep the spine extended as much as possible. Reach the arms and do not allow the upper arms to rotate inward. Keep the head lifted slightly above the arms.  High Lunge Anjaneyasana As you inhale, step the right leg forward to a lunge. You may need to also step the back foot back slightly so that the front shin is vertical and that heel is on the floor. Keep the back heel lifted and all ten toes facing forward. Keep the arms straight and lift the chest forward.  Standing Forward Bend Uttanasana As you exhale, step the left foot forward beside the right. Be careful not to bang your shins into the chair, if you feet too close, step the feet slightly back. Bend forward from the hips, bending the knees if necessary to release the lower back and release the head down as far as is comfortable.  Mountain with Hands Raised Tadasana Urdhva Hastasana As you inhale, lift the spine with the back straight, using the buttocks and hamstrings to help you stand up. Feel free to keep the knees bent if this feel safer for your back. Reach the arms overhead and lift the heart.  Mountain Pose with Hands at Heart Tadasana with Anjali Mudra As you exhale, bring the palms together over the heart into Anjali Mudra To complete the round of Sun Salutation, repeat to the second side, leading with the left leg.
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12/12/2014 Downward Facing Dog: Grounding ThighsThe ability to ground the thighs is key to bringing the weight back onto the feet in Downward Facing Dog. This sequence teaches this principle of drawing the sit bone back away from the heel to articulate the alignment of the legs.  Chinmaya Mudra Curl the middle, ring and pinkie fingers into the palm to make a fist and touch the tips of the index finger and thumb together. Rest the hands palms down on the knees. Benefits: Creates a sense of grounding, reduces stress and blood pressure  Reclining Thumb to Big Toe Pose I Supta Padangusthasana I Lie on the back with the legs straight. Draw your right knee into your chest and lengthen the left leg onto the floor. Wrap a strap around the sole 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. Ball of Foot: Wrap a strap around the sole of your foot and flex ankle to stretch the plantar fascia, achilles and calf. Hold for 10-20 breaths. Arch of Foot: Wrap a strap around the arch of your foot and flex ankle to stretch the lower hamstrings. Hold for 10-20 breaths. Heel of Foot: Wrap a strap around the heel of your foot and flex ankle to stretch the upper hamstrings. Hold for 10-20 breaths. Therapeutics: Stretches the hamstrings, calves, buttock; also releases tension in the lower back.  Thread the Needle Pose Sucirandrasana Lay on the back with the knees bent, feet on the floor Cross your left foot over the right knee and flex the ankle. Variation I: Gently press the upper inner left thigh away from your belly. Hold for 10 breaths, then release and change sides. Variation II: Draw the legs towards the chest and clasp the hands behind the right thigh. Hold 10 breaths then release and change sides. Therapeutics: Opens the outer hips and provides traction to the lower back.  Crescent Lunge to Runner's Lunge Flow Anjaynasana to Ardha Hanumanasana Vinyasa Begin on all fours and bring left foot between hands. Inhale sweep arms forward and up to the heart (shown) or overhead pressing pelvis forward. Exhale touch floor on either side of foot as you press pelvis back evenly and extend chest over the straight leg. You may also use blocks under the hands if it is difficult to reach the floor. Repeat to both sides 5 times with the breath. Therapeutics: Stretches hip flexors and strengthens legs.  Lunge to Pyramid Pose Flow Ashwa Sanchalanasana to Parsvottanasana Vinyasa Begin on all fours and bring right foot between hands. Inhale sweep arms forward and up to the heart (shown) or overhead pressing pelvis forward. Exhale and touch floor on either side of foot as you lift right knee off floor and straighten both legs. You may also use blocks under the hands if it is difficult to reach the floor. Repeat to both sides 5 times with the breath. Therapeutics: Stretches hip flexors and strengthens legs  Downward Facing Dog with Chair Adho Mukha Svanasana with Chair Stand in front of a chair and bend forward to hold sides of seat with thumb on top and fingers wrapped around underneath. Step both feet back until arms are extended and hips are over heels. Bend knees if the lower back is rounding. Extend back through thighs and sit bones to extend the spine. Keep the head above the arms and the shoulders wide on the back. Therapeutics: Extends the spine, stretches back of body.  Standing Forward Bend Uttanasana Stand in Tadasana. Inhale arms overhead. Exhale and bend forward from hips. Engage quadriceps and draw belly in as you press heels into floor, and sit bones upwards. Hold up to 1 minute. Release back into Tadasana by drawing hands onto hips and lifting entire torso up as a single unit. Therapeutics: Stretches entire back body, especially hamstrings and low back  Standing Wide-Legged Forward Bend Prasarita Padottanasana Stand with feet wide apart. Variation III: Bend forward from hips placing hands between feet. Release spine forward reaching hands forward keeping the weight on the feet. Engage the abdomen and 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  Ganesh's Pose Ganeshasana Begin standing with feet slightly wider than hips distance apart. Keeping the knees soft, begin to swing arms around the body like two elephant trunks, lightly tap the body with the hands wherever they land as you twist right and left. Go faster or slower depending on how it feels to you for about 1 minute. Then slow down the swinging until you are again standing still. Therapeutics: Increases circulation of blood and lymph throughout the body, awakens the energy and detoxifies the abdominal organs.  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  Reclining Twist Supta Matsyendrasana Lie on back with legs straight. Draw right knee into chest. With the opposite hand, draw the knee across the body. Hold up to 10 breaths. Benefits: Stretches illiotibial tract, outer hip flexors  Bridge Pose 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. Hold 5-15 breaths and release. Therapeutics: Opens chest, activates thyroid, tractions spine  Instant Maui
Lie on back with legs in the seat of a chair. Lift pelvis off floor and place block or a folded blanket under pelvis. Place arms away from sides and palms up. Rest 15 minutes. Therapeutics: Induces relaxation response, reduces swelling of feet and legs, relaxes lower back Contraindications: High Blood Pressure 12/5/2014 Downward Facing Dog: HamstringsThis month we continue to explore the pose Adho Mukha Svanasana, or Downward Facing Dog; specifically the relationship between tightness in the hamstrings and the alignment of the lower back. We will work this week to open the hamstrings with gentle floor stretches and begin to learn how to bring the weight back onto the heels in our peak pose by using a chair.  Reclining Thumb to Big Toe Pose I Supta Padangusthasana I Lie on the back with the legs straight. Draw your right knee into your chest and lengthen the left leg onto the floor. Wrap a strap around the sole 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. Ball of Foot: Wrap a strap around the sole of your foot and flex ankle to stretch the plantar fascia, achilles and calf. Hold for 10-20 breaths. Arch of Foot: Wrap a strap around the arch of your foot and flex ankle to stretch the lower hamstrings. Hold for 10-20 breaths. Heel of Foot: Wrap a strap around the heel of your foot and flex ankle to stretch the upper hamstrings. Hold for 10-20 breaths. Therapeutics: Stretches the hamstrings, calves, buttock; also releases tension in the lower back.  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.  Extended Puppy Pose Uttana Shishosana 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.  Downward Facing Dog with Chair Adho Mukha Svanasana with Chair Stand in front of a chair and bend forward to hold sides of seat with thumb on top and fingers wrapped around underneath. Step both feet back until arms are extended and hips are over heels. Bend knees if the lower back is rounding. Extend back through thighs and sit bones to extend the spine. Keep the head above the arms and the shoulders wide on the back. Therapeutics: Extends the spine, stretches back of body.  Marichi's Pose II Marichyasana II Sit in Dandasana. Bend right knee and either step the foot down in front of right sit bone, or cross over and step outside of right thigh. Inhale and sit up tall through torso, wrap left arm around front of right knee, right arm reaches to floor behind torso. Exhale and twist into right leg, belly, ribs, chest and head. Hold for 5-10 breaths then release and change sides. Therapeutics: Opens hips, stretches muscles along spine & neck  Head of the Knee Pose Janu Sirsasana 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. Therapeutics: Stretches back of legs, hips and lower back  Supported Bridge Pose Salamba Setu Bandha Variation I: Lie down on the back with the knees bent and feet on the floor. Lift pelvis off floor on an inhalation, place block under sacrum on whichever height is appropriate for you, and rest sacrum on the block. Turn palms up and toes slightly in. Rest up to 5 minutes.  Instant Maui Lie on back with legs in the seat of a chair. Lift pelvis off floor and place block or a folded blanket under pelvis. Place arms away from sides and palms up. Rest 15 minutes. Therapeutics: Induces relaxation response, reduces swelling of feet and legs, relaxes lower back Contraindications: High Blood Pressure |
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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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