Let’s be honest: as we move through 2019 many of us can get easily distracted with notification after notification. We’re connected 24/7 to our smartphones and other tech devices that bombard us with information and reminders of the convenient pleasures of instant gratification.
I find that my relationship with myself is greatly affected by my body awareness. Practices like yoga, which require listening to my body and bring me into my body in the moment, help me; these activities are now important paths that I travel repeatedly on the way back to myself.
Benefits:
Great beginning backbend.
Opens chest.
Foundation & General Alignment:
Start lying on stomach, bring hands up in fist position and put them underneath chin.
Chin is inline with ground, not bent upwards or downwards.
There is a natural curve in neck, not craning one way or another.
Shoulders are pushing back and down.
Benefits:
Stretches the inner thighs and hips, knees and ankles
Opens the chest muscles and the front shoulders
Helps promote the spinal flexibility and stimulates internal organs.
Foundation & General Alignment:
Start with legs in lotus pose, place hands on ground behind back and lift butt up off floor.
Feet are both flexed.
Benefits:
Improves strength in side body.
Stretches side body, arms, and legs.
Can also improve balance.
Foundation & General Alignment:
Start sitting with feet together in front of body, lift one leg up and with opposite hand grab foot to activate stretch.
Back is straight.
Upper arm is gently grabbing foot, keep elbow above head.
Shoulders are back and away from ears.
Benefits:
Strengthens legs.
Improves strength in core and back muscles.
Can help improve balance.
Foundation & General Alignment:
Start lying on side of body, raise both feet into air while together.
Entire body is engaged and lifting.
Feet are flexed.
Both legs are straight.
Body can be held stable by arms.
Heart is pressing forward.
Shoulders are pressing back.
Benefits:
Opens chest.
Strengthens legs and core
Improves balance.
Foundation & General Alignment:
Start with regular Warrior 1, instead of hands out to side bring them behind back and clasp hands together.
Shoulders are back and away from ears.
Head is leaning back with shoulders.
Core in engaged and keeping body straight.
Both legs are engaged and keeping body from sagging.
Benefits:
Opens chest.
Stretches arms.
Great spinal twist.
Foundation & General Alignment:
Start sitting with legs in front of body. Bend knees and pull both feet toward one hip. Hand of side of body that feet are bent toward is resting on knee.
Feet are pointed or flexed.
Knees are resting with one on top of the other.
Hand is gently pressing into knee to deepen twist.
Other hand is wrapped around back and grabbing opposite arm.
Benefits:
Stretches tops of thighs.
Opens both chest and shoulders.
Strengthens core.
Foundation & General Alignment:
Start lying on stomach, bend both knees and grab bottoms of feet and gently press them downward.
Chest is up off ground and pressing forward.
Shoulders are back and away from ears.
Keep elbows tucked in.
Legs are engaged.
Knees are not flared outwards.
Benefits:
Deep backbend.
Opens shoulders and chest.
Stretches tops of thighs.
Foundation & General Alignment:
Start in Wheel pose and slowly bend at elbows until forearms are resting on ground. Walk hand back towards ankles and grab them.
Shoulders are relaxed.
Arms are inline with shoulders.
Keep back relaxed to avoid injury.
Legs are straight and inline with body.
Knees are pointing forward.
Feet are pointing straight ahead with knees.