Hello all. I have here a small gift for you. This is a simple and very nice daily practice. It is especially helpful for those who suffer from back pain and knee pain.
Most of the time, people who begin yoga at our studio experience relief from symptoms of physical discomfort almost right away. Remember: If you are injured, the worst thing you can do is not move that area, so no matter what exercise you choose, keep moving!
Your body wants to adjust to your physical needs. By putting it through its paces, it will respond by adjusting so it can do more and more over time. It’s a gradual process. It’s the essence of “therapeutic” and it always happens. Please communicate what is going on with your body to us and remind us to check your form if you have questions or issues. Remember, proper form is essential for a pose to be therapeutic. Expect to be adjusted in poses when you’re at our studio. We are doing it to make you healthier! Also, not every pose is for every person. If a pose really isn’t for you, you may need to sit out and/or focus on other things. Meditation is always a good thing to do, if no pose comes to mind or is convenient. If you haven’t been doing yoga for the past 30 years and/or you have an active injury, then you need to give your body more time to respond and realize you are serious about this new change – a change for health and vitality!
I don’t elaborate on the poses listed here. The sequence is designed for students who either already have knowledge of these poses and their alignment or who are attending regular classes with a teacher who is correcting their alignment as needed. That said, there is something worse than exercising with poor postural habits. It’s not exercising at all. I’ve observed that being sedentary is even harder on your body than cancer treatment. So as long as your posture is pretty close, your awareness and strength will grow with practice and study. The main thing is to show some grit! Don’t give up. It takes time.
1. Go on a 15-30 minute walk, jog, bike ride. Some sort of cardiovascular warm up that moves your large muscles.
2. Move the spine in its 5 directions. Get long. Cat. Cow. Side flexion. Twist.
3. Squat with back against the wall. Hold 3-6 times, 30 seconds or more each. Between you could stretch the back of your legs. You could also do some deeper yoga squats too.
4. Warm up your shoulders.
5. Dolphin pose. Hold 3 times, 30 seconds or more.
6. Pigeon or figure 4. Hold a LONG time. Several minutes a side please.
7. Plank pose. Hold 3 times, 30 seconds or more.
8. Triangle pose – six breaths each side
9. Prasvotanasana – six breaths each side
10. Revolved Triangle – six breaths each side
11. Dancer Pose (any variation)- six breaths each side.
12. Centering and breathing exercises. 10 minutes. Sing a song or Om.
Deep bow! Hope to see you VERY soon in the studio.