Rich’s Yoga

Hello Rich,

This is a page for you about your yoga. I very much enjoy you. Please let me know when you would like to get together again.

Daily

Once a day, 5 or 6 days a week. Consider this maintenance to ease discomfort and begin working at imbalances.

Pyramid rest
Feel the back of your pelvis square on the floor, and give the pose some time to let your back and pelvis muscles relax.
Knees up
Relax into it with your arms long and your pelvis square on the floor, give it some time to let your muscles relax. Use this anytime you have back pain. You can also pull your knees firmly toward your chest to extend your butt, but relax with arms long first and after.
Knees up crossed
Start from pyramid rest. Cross your left knee over your right knee. Bring your knees toward your chest and focus on the pull in your butt. Hold then relax smoothly. Pause. Then cross your right knee over your left knee and do the pose. Then do both left and right once more.
Cross in
Start in pyramid rest with the couch to your left. Let both your knees fall to your left with your left knee supported by the couch and slightly wide of vertical. Slide your right knee down your left shin keeping your pelvis square on the floor. Adjust the position of your right foot, find and feel the pull in your right leg, don’t over do it. Hold the pose then smoothly come out of it. Pause. Do it again on the same side. Then reposition yourself with the couch on your right and do the pose twice with your right leg supported and your left leg moving.
Kneeling lunge

Next time together we will add poses that go beyond relieving discomfort and start building away from discomfort.

Both to build your back and posterior chain