Yoga
The practice of yoga as I teach it is about core body strength. Yoga teaches that we are as old as our spine. Our spine and the surrounding postural muscles that support the spine are what determines our core body strength. Strength also includes flexibility, if you are stong and brittle you are not strong.
Our bodies are a manifestation of the perfection of the universe, yoga is an excellent method to join or align ourselves with that perfection. Our bodies are designed to handle any environment they are in. In the gravity of this planet muscles become strong and flexible to handle that force. When the astronauts go into space they need special exercises to prevent their muscles from atrophying from lack of use, as their bodies adjust to no gravity. When we sit in a chair all day every day we need special exercises to prevent our core bodies from weakening from a lack of use of our back muscles.
Core strength provides support for advanced yoga practice and any other sport that one may be involved with.
Short Yoga Program
Please use the following program at your own risk. This is meant as a supplement to the classes I offer so you can remember the program, it is really important to take my class before doing these exercises. Even then if you are not sure of an exercise, check with me at the next class before you try it.
Warmups
Hold each posture 15 - 30 seconds or less if uncomfortable.
Mountain
Tadasana, feet parallel hip width apart, balance on the 4 corners of the feet, soften the knees, hips parallel to earth, heart and head to sky, lengthen lower back, relax shoulders.
Side Stretch
Reach up with right hand to sky, tip to the left, repeat on other side
Back Arch
Stretch both hands over head, interlace fingers, push palms away and arch back gently, come back to tall mountain
Monkey
Bend all the way forward hinging at the hips, come back up to put hands on thighs, pushing into hands extend back straight and parallel to earth, keeping the knees bent.
Forward Bend
Gently release the hands from the thighs and lower into the forward bend, grab you elbows and hang.
Tall Mountain
Come back up to hands stretched over head for tall mountain and hold.
Wrist Warmups
I found my wrist getting sore from arm use in the yoga practice, so I developed the following, my wrists feel better. All these stretches should be done slowly and smoothly.
Painting the Wall
From tall mountain hands become paint brushes, painting up and down, working the wrists back and forth.
Modern Art
Painting motion side to side.
Fishtails
Fingers are the tails of the fish, wrists leading in a side to side motion.
Turtle Heads
Turn hands sideways, make fists, keep forearm, wrist and hands in a straight line, move sideways at the wrists only.
Polishing the Table
Extend the fingers and continue the side to side motion of Turtle Heads.
Harleys
Make fists again and rock the wrists up and down in the motocycle motion.
Waving Bye Bye
Extend the fingers, rock the wrists up and down.
Roll Wrist In and Out
Make circles with the hands, moving at the wrists only.
Stork
Be carefull here, grab the fingers and thumb of one hand and stretch the wrist back, do the other hand.
Nautilus
Push the wrists forward toward the forearm (both sides).
Thumb to Forearm
Be gentle pulling the thumb towards forearm (both sides).
Shake the Wrists
Relax and loosen the hands.
Shoulders and Neck Warmups
Shoulder Shrugs
Roll the shoulders forward, up, back and down 3 times and reverse direction 3 more times.
Self Hugs
Grab your opposite shoulder with each hand crossing your elbows in front of you. Make sure you do both sides.
Neck Roll
Bring your chin to your chest and slowly roll your head up over the right ear, across the back, down over the left ear, bringing your chin back to your chest, repeat 3 times and then reverse the direction 3 times.
Modified Sun Salutation
Begin in mountain
inhale arch back
exhale, swan dive to forward bend
inhale, extend left leg back to lunge, knee to floor
exhale, right leg back, sit on heels, forehead to floor, child
inhale, come up into kneeling push up
exhale, back up butt, hover chest over floor, kneeling low push up
inhale, move pelvis to floor, push into hands, arch back, cobra
exhale, push back into child
inhale, step forward left foot to lunge
exhale, step forward right foot to foward bend
inhale, arms out to side come all the way up to the arch
exhale, come back to mountain
Repeat on Right Side
Sun Salutation
Begin in mountain
inhale arch back
exhale, swan dive to forward bend
inhale, extend left leg back to lunge
exhale, right leg back, to down dog
inhale, come into high push up
exhale, come into low push up
inhale, sweep forward, push into hands, arch back pelvis off floor, up dog
exhale, push back into down dog
inhale, step forward left foot to lunge
exhale, step forward right foot to foward bend
inhale, arms out to side come all the way up to the arch
exhale, come back to mountain
Repeat on Right Side