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 

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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