I taught this class 2 weeks after a grade 3 strain and partial tear of my left calf muscles. There is still a lot of movement possible with an injury.
Yoga Practice: Lower Body and Triceps Focus
Introduction
- Bring yoga blocks or use a higher surface (e.g., wall, chair, coffee table).
- Start on hands and knees position.
- Focus: Triceps and shoulder flexibility.
Setup
- Elbows on yoga blocks/higher surface; hips up high.
- Palms together, press into block.
- Drop rib cage between shoulders, hips back.
- Ensure ears are between biceps.
Sequence
1. Initial Stretching
- Fold hip points towards each other, low back and ribs rounded.
- Roll back up onto elbows, forearms parallel to the floor.
2. Repetition
- Exhale and take hips back.
- Press into block and sink ears between biceps.
- Roll back into cat stretch, forearms parallel.
3. Transition
- Walk hands onto the block/surface.
- Hips back, unfold hip creases, low back, ribs.
- Press hands down into the surface.
- End in a cat stretch, bring both hands on the surface.
4. Repetition
- Exhale; unfold hip points, low back, ribs, collarbones.
- Press hips and hands away from each other on the mat.
Final Stretch
- Elevated Surface Fold: Stretch ears in line with biceps.
- Child's Pose/Puppy Stretch: Transition into child's pose or stretch.
Additional Requests
- Shoulder Flexion Exercise
- Hands on the wall in a tall kneeling or seated position.
- Swim stroke action to reach higher.
- Focus on scapula elevation.
- Thread the needle on the wall; fold one side, unfold the other.
- Provide neural tension relief through chest expansion exercises.
Hip Flexors and Front of Hip Stretch
1. Lizard Pose Setup
- Blocks/Blanket for back hip support.
- Low lunge position; hands under shoulders or forearms.
- Play with lifting the back leg to engage hamstrings and glutes.
2. Forearm Roll
- Transition to forearms, focus on supported front hip.
Final Restorative Poses
1. Wide Leg Forward Fold
- Use a chair/table; rest head sideways.
- Adjust pelvis forward/backward for support.
2. Shoulder Blade Rest with Blanket
- Set up blanket under low ribs.
- Feel top breastbone and upper chest expansion.
- Raise hand alongside the head; look at bicep.
Savasana (Final Rest)
- Place blanket under knees; choose a resting posture (back, side, belly).
- Allow the mind to wander, focus on observing.
- Gentle movements, curling into a ball, stretching out.
- Final seated position; express gratitude and mindfulness.
Closing
- Sense of curiosity or gratitude for practicing self-observation and physical wellness.
- Emphasis on finding peace and rest.
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