Poppy’s Yoga

Hello Poppy,

This is a web page for you about your yoga. We keep working at making it feel good.

Most Days

Take some minutes to do these things on most days. Doing just 10 minutes will help.

Just Sit

black modern dining chair without arms on white background

Just sit. Give it a few minutes every day. This is the drop of water reshaping the stone.

Sit in the middle of a firm chair, away from the back. Have your knees wider than your hips. Have your feet flat on the floor, barefoot or in socks, with your shins vertical.

Let your elbows hang down and put your palms on the top of your thighs.

Get in a position that feels best for your back.

And just sit and look straight ahead.

Forward Fold

Sit in the middle of a firm chair, away from the back, with your knees wider than your hips. Put your feet flat on the floor with your shins vertical.

Tilt your torso forward from the hips and keep your back straight. Press your palms or elbows on your thighs near your knees for support.

Pull and hold your shoulder blades firmly toward your butt. Gently firm your abdomen to help support your back. And look at the floor in front of your feet.

Feel and hold a gentle pull for some part of a minute. Relax slowly and pause, then do it again 2 or 3 times.

Pyramid Rest

pyramid rest: man human figure on back, knees raise and together, feet flat

This is a good position for your back.

Get on your back. Bring your knees up and put the soles of your feet on the mat. Then spread your feet apart and put your knees together.

Look at the ceiling and rest in this position for a while. You can massage the muscles of your lower back and the muscle on the inside of the top of your pelvis.

Knee In

Start from rest position and get your legs a little wider. Keep one knee straight up and slowly lower your other knee inward. Pause then raise your lowered knee back up. Then do the other leg. Repeat both a few times.

Knees Up

yoga pose, knees up (apanasana) nude human man figure

This is a good position for your back.

Get on your back and bring your knees up above your torso. Put your hands on your shins. Let your lower legs relax.

Look at the ceiling and rest in this position for a while.

Some Days

Practise some of these poses 3 times a week.

Chair

Sit in the middle of a firm chair of standard height, like a dining chair without arms. Have your knees wider than your hips and put your feet flat on the floor with your shins vertical.

Gentle Twist

Firmly press and hold both your palms on top of the same thigh. Then gently turn your torso toward that thigh. Keep your elbows down. Keep your nose over your navel to remind you to turn your torso rather than your neck.

Pull and hold your shoulders toward your butt and firm your abdomen.

Feel and hold a gentle pull. Straighten up slowly, pause, and do the other direction. Then do both again.

Leg Extend

Sit at the front edge of the chair with your knees wider. Push one foot away and keep the sole of the foot on the floor.

Tilt your torso forward from your hips and keep your back straight. Press on your other leg for support.

Feel and hold a gentle pull in your extended leg. Slowly rotate your extended thigh and feel the gentle pull move. Touch where you feel the pull.

Straighten up slowly and pause, then do your other leg. Then do both again.

Mat

All of these positions start from our rest position.

Elevator Doors

Feel your shoulder blades pressing on the mat.

Pull your shoulder blades together like elevator doors and pull them toward your butt.

Feel and hold a gentle pull. Then relax slowly, pause, and do it again.

Arm Reach

Do these one arm at a time. Press your shoulder blade firmly onto the mat and then move your arm.

  • Down: reach an arm firmly toward your feet
  • Up: reach an arm along the mat past your head
  • Across: reach an arm across your torso over your opposite hip.

Feel and hold a gentle pull. Slowly relax and pause. Then do the other side. Then do both again.

Pull It Down

Image your hands gripping a bar past your head. Slowly pull the bar to your chin. Feel your shoulder blades move against the mat as you do this. Repeat a few times.

Knee Down

From having your knees up over your torso, put one foot down on the mat near your butt. Let that knee fall open to the side and let that foot slide inward.

Move your raised knee around while keeping your fingers on your shin.

Then do the other side. Then do both again.

This is a good position to massage your inner thigh and groin.

Leg Down

With your knees up over your torso, extend one leg down along the mat away from your torso.

Feel and hold a gentle pull. Slowly rotate your extended thigh. Touch where you feel the pull.

Then do the other side. Then do both again.

Side Leg Extend

Start in rest position and bring one knee up above your torso. Put your hands behind the thigh of your raised leg. Then roll fully onto your side so that your raised leg is on top. Extend the lower leg of your leg on top until you feel a gentle pull. Your hands behind the thigh of your leg on top provide firm support but not pull. Rest into the pose and use firm touch where you feel the pull.

Then roll onto your back and return to rest position and do your other leg. Then do both legs again.

Next Time

Right side human thigh and pelvis muscles from Gray's anatomy plate 430

This is what we may do our next time together. Or we may do something different that responds to what you need that day. I have marked what will be new* for you.

Chair

  • Sit & check & turn
  • Forward Fold + back flex
  • Leg Extend

Stand

Mat

Future

I guide you in ways of moving that build toward poses that do more.

Chair

Stand

Mat

  • Elbows press down for your upper back
  • Resting Cow Face to relax your butt
  • Cat Cow (bidalasana – bitilasana) for your back and shoulders
  • Reclined tree pose (vriksasana) for your groin (adductors) and and your glute medius
  • Legs up the wall (viparita karani)
  • Kneeling for your thighs and posterior chain
  • Sphinx pose
    • Locust pose
    • Bow pose
  • Leg raises — back where you started
  • Bridge (setu bandhasana) for your posterior chain

Goals

Of priorities of pain, range of motion, and strength, you want to focus on reducing pain.

We are working toward greater stability of your shoulder blades to better support doing things without discomfort.

We are working toward increasing suppleness and strength in your back to reduce discomfort.

We are working toward suppleness and strength in your butt and thighs to reduce discomfort.