July 27, 2007 - Beginning Yoga - Homework

When you could use a little pick-me-up, try this energizing technique.
Chest opener with clasped hands.
From either a sitting or standing position, exhale and draw the belly button toward the spine. Do this just enough to stabilize the low back and NOT to create tension. Inhale and lift the heart center (sternum area) upward. Interlace your fingers behind your back and allow the thumbs to rest on the sacrum or low back. Each inhale, while keeping the heads of the arm bones back, lift the hands away from the back and skyward. Each exhale, soften back down. Do this at least 6 times.

Move by following the breath and repeat the sequence 2-6 times. Do this 3-5 days a week.
Note: If this is too much for you, please stick with the shorter variation from last week.
Traditional Sun Salutations (Surya Namaskar)
Stand with arms overhead as you breath in (Tadasana or Mountain).
Exhale into standing forward bend (Uttanasana).
Inhale as you lengthen the spine.
Exhale and step far back into a lunge (Anjaneyasana).
Inhale onto finger tips, hands on front knee, or arms overhead.
Exhale both feet to the back of the mat for plank (Phalakasana). Modify with the knees on the ground if necessary.
Inhale stay in plank and lengthen the crown of the head forward and heels backward.
Exhale slowly bend the elbows close to the body bringing the belly to the ground. If your able, pause a few inches off the ground in Yoga push up (Chatturanga).
Inhale lifting the chest forward and up to cobra (Bhujangasana). Keep the heads of the arm bones back!
Exhale to downward facing dog (Adho Mukha Svanasana). This looks like an upside down 'V' with the hands and feet on the ground. Bend your knees if needed to maintain a low back curve.
Stay in down dog for a few breaths with the head and neck relaxed.
Inhale the right leg and hip high into the sky.
Exhale, as the hips stay high, swing the right leg forward between the hands for a lunge (Anjaneyasana) on this side.
Inhale onto finger tips, hands on front knee, or arms overhead.
Exhale and return to standing forward fold (Uttanasana).
Inhale up to Mountain (Tadasana).
Note: With each repetition, alternate with leg you start with.

Bring body awareness to your shoulders throughout the day and in these poses (asanas).
Shoulder alignment in Mountain (Tadasana)
Stand with the parallel feet hip joint distance apart (a bit wider than your sit bones). Tops of the thighs move back. Keeping the hip creases coming back, lengthen your tailbone down and the low belly tones. At this point, your torso is upright and the weights is evenly distributed on the feet with the center being just in front of the heel.

1. Inhale and lift the heart center without overarching the low back. This will slightly flatten the upper back.

2. Imagine bubbles floating under your arm pits and lifting the front pits slightly.

3. Center the heads (tops) of the arms bones with the side body. You might find it helpful to look in a mirror sideways to see how far to go. Note: Each side might be different.

4. Keeping the first 3 steps, exhale as you melt your shoulder blades down the back feeling a softening and release along the back body.

Hold for a several breaths to get a feeling of this alignment.


Shoulder alignment in Wide Feet (Prasarita Padottanasana)
Stand with the parallel feet almost 4' apart. With hands on hips take the thighs back and the tailbone down as if you have a long tail and sweeping just in front of you. The hip creases stay "creased" and do NOT jut forward. As above, the weight is evenly distributed with the center just in front of the heels. Keep the pelvic bowl steady as you align the shoulders using the 4 steps listed above. Then hing from the tops of the legs (NOT from the belly) and bend forward. The spine stays in alignment. Keep the heads of the arms bones back! Gravity will try to pull them down. This is a great upper back strengthener. Hold for 6-12 breaths before coming up.

Rest at the end of each practice session.
Corpse (Savasana)
While laying comfortably on your back with eyes closed or even covered with an eye pad. Watch your exhales. Focus on the end of each exhale and the silence there. Eventually, you may just focus on the silence. Stay here for at least 5 minutes.

Namaste,

Kris Kramer
www.TotalHealthYoga.com
www.TotalHealthYogaBlogspot.com