Strengthen in Order to Relax

We need to Strengthen in order to Relax 

As a yoga teacher I love to design themes for class. It is probably the High School teacher in me that can not let go of having a plan; researching ideas, forming a plan, and then setting out a sequence. My personal practice is where I learn so much about designing and teaching themes. I bring my journal to each class I attend and jot down asanas, or authors, or thoughts I have as I go through the class. 

Today, I had a most wonderful class with one of my mentors. I have learned so much for her about how to align the body so the student is safe, modify a pose for those that need it, and strengthen my own teaching.  I had a plan for my Gentle Alignment Class entitled "Relaxing our Shoulders," and what do you know, our class today focused on the shoulders. It must have been karma. As a result, as I sit here designing my sequence I have her on my shoulder (no pun intended) helping me out, taking away some of the stress of designing so that I can relax and just let it flow. Thank you Heather. 

What can bring on stressful situations and how do our bodies react to them? 

• Often times stress-tension-tightness settles into our shoulders. As a result we feel knots in our neck & shoulders. 
• Wrapping ourselves up from the cold brings our shoulders inward in order to protect our torso.
• Planning the obligations in our lives can bring on tenseness and tightness in our shoulders. 

Possible Exercises/Asanas that will strengthen your shoulders:

Shoulder openers: opening your heart-opening your collarbone

Neck rolls: head side to side

Pectoral Stretch:  using the wall 

Wide Legged Forward Bend w/clasped hands (use of strap)

Tabletop: hand on head-open up & in and touch opposite elbow 

Eagle

Cobra

Cowface w/tricep stretch (use of strap) 

GENTLE ALIGNMENT SHOULDER SEQUENCE

WARM UP

Seated Meditation 

Table Top

Cat n Cow

Hand exercises

Hand on Head/open up & in touch oppos. elbow

SUN SALUTATIONS

1/2  Surya Namaskar (forward fold -Tadasana)

Kneeling Sun Salutations/add low lunge w/twist

STANDING

Hands on shoulders: circles

Tadasana: arms out-internal/external rotations

Sumo Squat w/blocks

Wide Legged Forward Bend/reach over oppos. foot/switch 

Warrior I w/block work/switch

Tadasana shoulder strap work

Strap work for shoulder opening

Pectoral Stretch w/wall

Flow

SEATED (15)

Shoulder stretch

Deer Pose 

Eagle Arms

Twist chin over shoulder

90/90 twist (Deer Pose)/twist 

Neck Rolls/head stretch 

BACK (10)

Bridge

Leg work w/strap

Figure 4 w/twist

Supine Twist

SAVASANA (5)

  Love to hear from you. Thanks: Debra 

BallMindYoga Facebook Page 

Email Address 

Resources:

Deer Pose Photo: https://www.bodywindow.com (The Body Window: Healing Body, Mind & Soul)
Shoulder/Strap Photo: https://www.optp.com/files/image/item/LARGE/440-2_stretch-out-strap-shoulders.jpg

Rolling to the Right or the Left Side after Savasana

Have You Ever Wondered?

Rolling to the Right or to the Left after Savasana?

This depends on what you would like/need.

Often times, you will hear the teacher state at the end of Savasana, "To feel grounded to the earth roll onto your right side, to feel energy roll onto your left side," and you wonder to yourself, what does this mean and how do I decide? 

Our body has 72, 000 NADIS or “energy channels,” through which our PRANA or “life Force” flows. The practice of yoga aims at releasing (energetic) blockages from the nadis allowing Prana to flow unobstructed.

http://themodernvedic.com/life/nadis-network-body/

Three Main Nadis (see diagram) 

1.     Sushumna: center of the spine

2.     Ida Nadi: Left side of the spine    

3.     Pingala Nadi: Right side of the spine    

The Ida and Pingala Nadis’s run along either side of the central channel or a “winding around the Sushumna.”

 Practical Application

            I.     Pranayama Breathing 

                        Feeling Sluggish: hold Left nostril and breath in through the Right

                        Feeling Irritated:  hold Right nostril and breath in through the Left

            II.    Savasana

                                    Roll on Right Side: left nostril is on the top: emphasize the flow of breath through the left nostril. Lying on  your right side has a calming effect= calm the body & the mind.

                                    Roll on Left Side: right nostril is on the top: emphasize flow of breath through the right nostril.  Lying on your left side will stimulate and bring extra energy at the end of the practice.

           

  Love to hear from you. Thanks: Debra 

BallMindYoga Facebook Page 

Email Address 

The Nadi/Chankra diagram and portions of this post were taken from Marije Paternotte and her website: www.marijepaternotte.com