Seated Forward Fold

For many of us, the forward folding pose may not be the best idea.  If you have back issues, or osteoporosis, the full bend folding in half may compromise the health of your spine.  But, with modifications, you can receive the benefits of a relaxed stretching of the back.

Sit towards the front of your chair.  Bring your feet wide so that they are in line with the legs of the chair.  Bring your hands to the tops of your legs.  Take a deep breath in, lifting the spine.  On the exhale, slowly bend forward keeping the spine elongated.  Bend as far forward as you can comfortably while keeping the head in line with the spine.  Stay here for a breath or two.  Then, take another deep breath in and on the exhale, slowly lift yourself back into the seated position.  Repeat once or twice more.  To finish up, slowly make large circles with your torso as if you had a hula hoop around your waist.  Make several circles in one direction.  Switch sides.  Slow down the circular movement.  Be still.  Take a nice big breath in and out.  Ahhhhh!  Namaste!

Warrior I

This is a beautiful example of Warrior I - a pose that provides us with strength, stability, and balance. Notice the front foot and how it's firmly planted on the mat.  You see the stretch in the back leg and foot.  Now, take a look at her spine.  It's straight and lifted.  Her arms are raised high - but notice that her shoulders remain in place.  With all four limbs extended, she is in perfect balance.

And, how about that view?????  

Stretching into Monday

If I told you about a stretch that will develop your core strength, stability and co-ordination, would you be interested in trying it?  Yes?  Yes?  Ok, then, here we go:

This is an upright stretch that appears to be quite simple.  You may need a bit of practice to master the pose.  But don't be discouraged!  Keep in mind that you want your movements to be smooth and precise - and synchronized with your breath.

Breathing in, gently raise your arms overhead.  At the same time, lift your heels until you are balancing on the balls of your feet and your toes.  Lengthen your body by extending the sides of the waist and reaching up with your arms as far as you can go.

As you breathe out, make a controlled descent onto your heels and lower your arms back to your sides.  Here, you are synchronizing the length of your breath with the tiny movement of your feet and the much bigger movement of yours arms.  Drop your heels very slowly.

Take your time and try to do at least 6-8 repetitions.

(This stretch is from the book Yoga Bliss by Tara Fraser)

Namaste~

Monday Morning Warm-up

There's a little gem of a book called A Morning Cup of Yoga by Jane Goad Trechsel.   The poses are clearly written and she has cute pictures of a woman in her PJ's doing yoga.

Stand with your feet a comfortable distance apart.  Double inhale as you open your arms as wide as possible and lift your chin slightly.  On a double exhale (with audible "ha-haaah"), bend your knees, taking the weight onto your heels.  Swing your arms forward, bringing palms together in front of you.  Lower your chin.  Double inhale as you straighten up, open your arms wide once more, and lift your chin.  Repeat 3 times, gently opening and closing your body.  Namaste~