We will use a variety of stretches, including yoga & back stretches, as well as some stretches mentioned in the forums. Remeber this is just a general guideline, we will discuss it and make changes if needed.
Posture 1
Posture 2
Stretches the legs and spine, rests the heart and neck, relaxes mind and body.
Bend starting straight in Mountain pose or Tadasana. Inhale and raise the arms overhead. Exhale, bend at the hips, bring the arms forward and down until you touch the floor. It's okay to bend your knees, especially if you're feeling stiff. Either grasp your ankles or just leave your hands on the floor and breathe several times. Repeat 3-5 times. On your last bend, hold the position for 5 or 10 breaths. To come out of the pose, curl upward as if pulling yourself up one vertebrae at a time, stacking one on top of another, and leaving the head hanging down until last.
Variations:
1. Follow the instructions for the basic pose described above, but instead of holding the pose for several breaths, come up on the inhale. Extend your arms forward as your rise until you are standing straight and your arms are overhead. Exhale and bend forward.
Repeat the process 5 times.
2. Go into the pose and take 3 breaths. Inhale and raise your head, but keep your hands on the floor. Hook each index finger around each big toe, exhale and come down. Hold for several breaths,
3. Inhale and raise your head, again keeping your hands on the floor. This time slide your hands under your feet so that the tips of your toes are touching heel of your hands. Hold for several breaths
4. After bending forward, fold your arms and hang for as long as is comfortable. A very relaxing pose.
5. To come out of the pose, curl upward as if pulling yourself up one vertebrae at a time, stacking one on top of another, and leaving the head hanging down until last.
Builds strength, flexibility and awareness; stretches the spine and hamstrings; rests the heart.
Start on your hands and knees. Keep your legs about hip width apart and your arms shoulder width apart. Your middle fingers should be parallel, pointing straight ahead. Roll your elbows so that the eye or inner elbow is facing forward. Inhale and curl your toes under, as if getting ready to stand on your toes. Exhale and straighten your elgs; push upward with your arms. The goal is to lenghen the spine while keeping your legs straight and your feet flat on the ground. However, in the beginning it's okay to bend the knees a bit and to keep your heels raised. The important thing is to work on lenghening the spine. Don't let your shoulders creep up by your ears- keep them down. Weight should be evenly distributed between your hands and feet. Hold the position for a few breaths. Come down and exhale. Repeat several times, synchronizing with your breath: up on the exhale and down on the inhale.
Relaxes and refreshes the body and mind, relieves stress and anxiety, quiets the mind.
Possibly the most important posture, the Corpse, also known as the Sponge, is as deceptively simple as Tadasana, the Mountain pose.Usually performed at the end of a session, the goal is conscious relaxation. Many people find the "conscious" part the most difficult because it is very simple to drift off to sleep while doing the Savansa. Begin by lying on your back, feet apart, amrs at your sides with palsm facing up. Close your eyes and take several slow, deep breaths. Allow your body to sink into the ground. Try focusing on specific part of your body and willing it to relax. For example, start with your feet, imagine the muscles and skin relaxing, letting go and slowly melting into the floor. From your feet, move on to your calves, thighs and so on up to your face and head. Then simply breathe and relax. Stay in the pose for at least 5-10 minutes.
Posture stretches 2