We have practiced posture series "Moving Palm Trees" in class. It is a great series of poses that encompass many different stretches. Moving Palm Trees takes 2 to 5 minutes, depending on how long you hold each pose. Moving Palm Trees may also be adapted to sitting in a chair.
Click on the picture of Palm Trees to open up a (PDF) description of "Moving Palm Trees". Sorry there are not any pictures. I hope to add them at a later date.
Found an awesome article called "10 Tips to Get the Most Out of Your Yoga Class" from Yoga International. It is a very truthful list of ways we can approach our yoga classes and find our classes becoming more valuable.
Here is a brief listing:
1. Come to class free of expectations - expectations for the class and of your body
2. Have an intention - We leave time during centering for setting your intention
3. Free yourself of distractions - do your best
4. Disclose physical limitations to the instructor - I keep a notebook of what people share with me
5. Honor your own inner teacher
6. Listen to your body - Heard this before?!!
7. Leave your phone at the door - please!
8. Bring your own stuff - matt, blanket etc.
9. Breathe - we talk breathing during each class
10. Be grateful - be thankful for what is!
Click HERE for the full article.
Let me know what you think of these ideas!
Downward Facing Dog is a great pose except if you have wrist, knee or other similar issues. There are ways to modify Down Dog. During Chair Yoga we stand at the back of the chair and step back into a position similar to a table, feeling an extension from our heads to hips.
We can also modify Down Dog by leaning onto our forearms instead of our hands.
Check out the following website for some great pics and descriptions.
The YouTube video below guides us to head placement while practicing Down Dog using a chair.
Check it out!
This week we will begin to practice Bow Pose during Monday morning Yoga at Gleason Family YMCA. During the last few weeks, we have been practicing Boat Pose - Navasana to prepare ourselves. Boat Pose encourages us to extend our spine out through our head and our legs. It will be important to remember this extension to protect our lower backs as we bend further back into Bow Pose.
Instead of me describing Bow Pose I have include a connection to a great description from Yoga Journal and a video describing some corrections to make our Bows better and safer.
Hope this is helpful!
I enjoy yoga as it brings peace to my life. Teaching yoga has brought joy to my life and given me a chance to encourage others in learning yoga.