This is a webpage for you about your yoga. (yoga-turor.com/cal)
How we feel ourselves move, proprioception, is complicated. We’re going to see if very stable yoga will help you avoid feelings of vertigo. I will also guide you in reclined poses to help your back, hams, and illiopsoas.
All poses barefoot or in socks on a hard floor please. Proprioception from the many nerves and muscles in your feet is important to feel stability.
- Supported Mountain
Stand facing the kitchen counter or a table. Place your palms fully on the counter. Press yourself firmly against the edge of the counter. Pull your shoulders down. Press your palms firmly down on the counter and make your back tall. Look straight ahead. Hold the press. Smoothly and slowly relax the press. Repeat.
Step back from the counter or table, not far. Tilt your torso forward from your hips, just a little. Straighten your arms and put your palms on the counter. Keep your back straight. Look in a direction that helps you feel your neck straight. Press your palms firmly down on the counter and extend your back. Hold the press. Smoothly and slowly relax the press. Repeat.
- Straighten Up
Please come up this way from all standing forward fold poses. Keep yourself stable. Bend your knees deeply. Smoothly bring your torso up, almost vertical, while keeping your knees bent. Then straighten your legs. (I can demonstrate and explain the mechanics in-person: we do this to reduce the degrees of motion your back levers against gravity and instead have the big strong thigh muscles do the work.)
- Up Downward Dog
Stand facing the seat of a hard chair, like a dining chair. Tilt your torso forward from your hips joints. Rest your palms on the top of the back of the chair. Rest into the pose and extend your shoulders and back. Please straighten up from the pose carefully.
- Seated Forward Fold
Sit in the middle of the hard chair. Have your feet square on the floor. Have your shins vertical. Have your knees open at a width where you need no muscle effort to hold them stable. Press your palms on your thighs behind your knees. Tilt your torso forward from your hip joints. Feel your sit bones and root pressing on the seat of the chair, a tripod. Press with your palms for support and extend your back. Look in a direction that helps you feel your neck straight. Hold the press, relax smoothly and repeat. We will explore variations of this stable pose to open and extend your back.
- Supported Forward Fold
Stand facing the seat of a hard chair, like a dining chair. Tilt your torso forward from your hips joints. Rest your palms on the seat of the chair. Rest into the pose and focus on extending your hams. Please straighten up from the pose carefully.
- Supported Pyramid
We will get to this to focus on one ham at a time.
- Seated Warrior 1
Sit on a hard chair, like a dining chair. Turn fully to the left on the chair with your right thigh at the front of the chair and your butt at the right edge of the chair seat. Shift to your right so that your right thigh is off the chair. Use your right hand on the seat of the chair and your left hand on the back of the chair to help stability. Allow your right knee to smoothly sink toward the floor as your right foot slides back. Keep your torso vertical and your back comfortable. Rest into extending across the front of the right side of your pelvis. Bring your right knee up smoothly. Do your left side then do both once again.
- Assess your back, hip flexors, quads, adductors, and hams – let’s find out what’s going on
- Stand & sway – open the front of your pelvis and engage your glutes
- Reclined leg rotate – decrease the reactivity of your hip stability muscles, increase range of motion, and warm and relax
- Iliacus, iliopsoas, and psoas palpitation
- Reclined Spiral
- Your pleasure