Friday, August 7, 2009

a glimpse of my personal practice

taking my practice out of the studio and into my home... here's a look at one of my fave sequences when i'm feeling stressed or anxious:

Legs up the wall
1. Sit with knees bent, left side of body against a wall.
2. Place palms next to each hip.
3. Turn hips to the left and swing legs up the wall while lowering torso and head until they are flat on the floor, perpendicular to the wall, legs extended straight up and against the wall. Rest palms on belly.
4. Stretch arms out to left and right, palms up.
5. Hold for 5 to 10 breaths.
6. Place palms on belly, bend knees and lower legs to the right, roll to the right, press into ground with left hand and return to sitting.

Knee to Chest
1. Lie flat on your back with knees bent, feet flat on the floor, legs together; arms are stretched alongside the body, palms face the ceiling.
2. Bring knees in toward chest
3. Place right hand on right shin, left hand on left shin and gently pull knees in toward chest.
4. Bring knees in closer to chest.
5. Wrap inside of right elbow over right knee and inside of left elbow over left knee.
6. Grab right elbow with left hand, left elbow with right hand
7. Gently rock left to right 10 times.
8. Release elbows from legs.
9.Place right hand on right knee, left hand on left knee
10. Using your hands, make 10 small circles with your legs and hips (keep knees and shins together.)

Seated Forward Bend
1. Stand straight, feet together.
2. Bring hands to prayer position in front of chest.
3. Place fingertips where thighs meet hips.
4. Lift chest and gaze toward ceiling.
5. From the hips, pour torso forward, keeping spine straight.
6. Bring palms to floor if possible, just outside of the toes.
7. Come to fingertips, lift chest and gaze slightly forward, toward front of mat.
8. Place palms on floor, lower chest toward thighs, then lower head toward knees.
9. Hold for 3 to 5 breaths.
10. Come to fingertips, lift chest and gaze to front of mat.
11. Place hands on hips, lift torso upright while keeping spine straight.
12. Bring hands to prayer position.

Down Dog
1. Start on all fours with your wrists about 6 to 12 inches in front of your shoulders. Separate your knees hip-width apart and curl your toes under.
2. Pushing evenly into your palms, lift your knees off the floor. Lift your sit bones toward the ceiling and push the top of your thighs back so that your body looks like an inverted “V.”
3. At first keep knees bent and heels lifted off the floor. Slowly start to straighten your knees—but don’t lock them.
4. Gently begin to move your chest back toward your thighs until your ears are even with your upper arms; don’t let your head dangle.
5. Keep your hips lifting and push strongly into your hands.

Standing Forward Bend
1. Stand straight, feet together.
2. Bring hands to prayer position in front of chest.
3. Place fingertips where thighs meet hips.
4. Lift chest and gaze toward ceiling.
5. From the hips, pour torso forward, keeping spine straight.
6. Bring palms to floor if possible, just outside of the toes.
7. Come to fingertips, lift chest and gaze slightly forward, toward front of mat.
8. Place palms on floor, lower chest toward thighs, then lower head toward knees.
9. Hold for 3 to 5 breaths.
10. Come to fingertips, lift chest and gaze to front of mat.
11. Place hands on hips, lift torso upright while keeping spine straight.
12. Bring hands to prayer position.

Tree
1. Stand with feet together, hands in prayer position in front of chest.
2. Lift right foot off ground, turn right knee out to side, place sole of right foot on inside of left leg, right heel just above left knee.
3. Hold for 2 breaths.
4. Lift right foot away from left leg, grab right foot with right hand.
5. Using the hand, position right foot on inside of left leg, right heel just below the groin, sole of right foot gently pressing into left thigh.
6. Return hands to prayer position.
7. Hold for 3 to 5 breaths.
8. Release right foot from left leg, turn right knee to point straight in front of you, lower foot to floor.
9. Lower hands to sides of body.


i'm getting blissed out just thinking about it! this sequence can totally fit into any schedule because you can make it as long or short as you'd like! enjoy.


pose descriptions courtesy of: www.iyogalife.com

2 comments:

  1. Thanks for sharing this, Bonnie :) I went for 1 private yoga lesson at our local studio and am going to try entering a weekly class there. I really think it will help.

    ReplyDelete
  2. hey, rachel!

    how are the classes going?

    ReplyDelete