Denny’s Yoga

Yoga gets taught in groups for efficiency not efficacy. And group classes use a lot of standing poses. You and I are going to build some fundamentals for you so you can do everything with more enjoyment and benefit.

Daily

Once a day, 5 or 6 days a week

• Upward table
  Have your feet and hands square on the floor. Pull and hold your shoulder blades together and toward your butt. Smoothly press your torso up, focus on your pubic bone; do not bow your back. Have your shins and arms vertical. Have your wrists under your shoulders. Look straight up at the ceiling. Be gentle to your shoulders and wrists: going harder will cause injury. Hold for 20-ish seconds then smoothly lower your butt to the floor and pause and rest for a moment. Then do 2 more.

Next Time

• Squats
  I will help you learn balance and control for deep squats.

• Lunges
  I will guide you in two lunge poses to help your stability and suppleness, kneeling lunge and 4 point lunge.

• Forward fold
  We will use a few variations of supported standing forward fold to help you feel your back position.

• Bridge
  I will guide you in variations of bridge pose for your posterior chain of muscles.

• Upward table

• Toward camel pose (ustrasana)
  Kneeling rise for quad control
  Kneeling thrust for quad extension

• Half locust (salabhasana)
  for your upper back
  

• Sphinx
  for back and shoulders

• Return
  Forward fold
  Squats

Future

• Warrior 1
• Warrior 2