Week 2 Yoga ABCs

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I.  Questions?

II. Why Savasana? “corpse pose”

  • What did you experience last week?
  • practice non-attachment
  • practice STOPPING!
  • the horizontal plane of the body makes the work of the heart easier, and the cardiovascular system rests [1]
  • the effect of gravity on these postural muscles is neutralized because the body is completely supported by the floor. This relieves muscle fatigue, allowing you to relax more deeply [2]
    • [1] & [2] from https://yogainternational.com/article/view/the-importance-of-relaxation-training

III. Variations/Modifications

  • ahimsa – always choosing what’s right for you, even if you want to go further
  • Props – block, strap, blanket
  • avoid injury
  • actually MORE advanced to know yourself!

IV. Vinyasa –  “to move in a special way”

  • connect breath to movement
  • creates “moving meditation”
STANDING WARM UP (& BREATH WORK – VINYASA)

Tadasana “mountain pose” —> Tadasana  with arms up
add vinyasa style: connect breath to movement
Wide leg/horse pose cat + cow
staff of Brahman
Half moon side bend
walk up mountain —> ride horse
Rag doll –> forward fold—> half lift
add vinyasa style breath

CORE POSES: 

Balasana – “Child’s Pose” – this is your “home base” pose!

Child’s Pose with Head Supported (from internetyogastudio.com)

Child’s Pose Variation (from Yoga Journal)

Cat + Cow
plank (1 min =?) —> cobra
Utkatasana – “fierce pose” “chair pose”

    • move the arms as close to the ears as possible without forcing
    • if knees are together, feet are together.  If knees are apart, keep feet apart
    • make thighs parallel to the floor as best you can
    • do not stoop forward

 

Utkatasana/Chair Pose or FIERCE POSE image from: http://yogawithliz.blogspot.com/2011/06/pose-of-moment-utkatasana.html

Warrior II
Warrior I
Tree

FLOOR POSES 

low lunge 

supta padangustasana – supine hand to big toe pose

Supine Hand to Big Toe Pose, with strap. Image from: http://www.positivehealth.com/article/yoga/yoga-and-ayurveda-for-reducing-high-blood-pressure

double wind-removing pose
twist

BREATHWORK

on back, 10 counts breath: inhale for 4, exhale for 6

SAVASANA “corpse pose”/FINAL Relaxation