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5/11/20 8:11 A

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Happy Monday!

I hope you all had an enjoyable Motherís Day. emoticon emoticon emoticon

We will continue with more standing postures. I highly recommend combining all standing postures we have done so far, as you will feel even better. If you only have time for 1 thatís okay too.

emoticon




When you are in the bow and arrow position, make sure the fist of the arm you pull back is at your arm pit.

Remember also that your arms should always be at shoulder level.

When you are finished, please reflect that in the team goals below. You can also post here to let me know how it went.

What I post here I usually teach to my PAYING students so I will continue as long as there is participation.

~Namaste~ emoticon

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5/9/20 10:34 A

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emoticon Swimming Arms With Squats:


!) Stand with your feet 12 inches apart

2) Place your hands in prayer position. Squat. Exhale

3) Extend both arms in front with palms still together.

4) Inhale arms come out to the sides. Come back up to standing.

Do 5 sets. You may stop here and stand in Mountain pose. Do 5 rounds of deep breathing.

emoticon Continue another round of 5 and then take another breathing break. Do 1 more round and then breathe deeply in Mountain pose.

Post below in team goals when you have completed it.

~Namaste~ emoticon


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5/7/20 8:14 A

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This is a repeat from last week but it follows in line with what postures I will be adding this week, which will be ALL standing stretches. I have added a YouTube link below.

emoticon Talasana- upward body stretch. This is a standing pose. If you need to modify this pose, it is a good idea to use a chair for support rather than remain flat footed.

Stand with your feet 12 inches apart. Arms at your sides. On a deep inhale simultaneously sweep both arms to the front and upward, palms facing in. Come up onto your toes. Hold and count to 4 or breathe continuously if you have a heart or lung condition.

Exhale, and bring your arms backward and downward. Pause and do 2-3 more.

emoticon If you have issues with balance, place a chair in front of you and hold onto the chair with one arm, sweep the other arm forward and upward. Come up onto your toes. Stretch finger tips up to the ceiling, Hold for 4 counts or breathe continuously if your have heart or lung issues.

Exhale, and bring your arm into a backward/downward current. Pause. Repeat the other side. Do 2-3 more sets.

youtu.be/mTi-vsgbm5E

After you have done it, post in the goal section below.

~Namaste~ emoticon

Edited by: FLASHBACKGIRL at: 5/7/2020 (08:16)
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5/6/20 2:51 P

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All right, so let's do this!!!!

I will be posting daily earlier in the day, if possible, so look for my posts.

emoticon Focusing on the shoulders, neck and upper back. Standing with your feet about 12 inches apart. Focus on ................

1) lifting the shoulders up to your ears and dropping them 5 times

2) shoulder rotations (isolating the shoulder muscles, neck and upper back) with straight arms. We don;t want tension in the arms. Forward 3 times and backwards 3 times.

3) shoulder rotations with fingertips touching shoulders. This time you kiss the elbows together when you bring them forward, and really open up the chest when you bring your elbows back. Do this 3 times in one direction only.

4) shoulder rotations with squats. This time as you bring your elbows together EXHALE and come into a SQUAT. Tuck in your chin. INHALE, come back up into standing and open your elbows wide, LOOK UP. Repeat 4-5 more times.

emoticon So the first 3 steps are really just warmups for step #4. You can leave them out if you want.

Please track in members goal section after you have done it.

emoticon ~Namaste~

Edited by: FLASHBACKGIRL at: 5/8/2020 (20:24)
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4/28/20 2:34 P

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emoticon Talasana- upward body stretch. This is a standing pose. If you need to modify this pose, it is a good idea to use a chair for support rather than remain flat footed.

Stand with your feet 12 inches apart. Arms at your sides. On a deep inhale simultaneously sweep both arms to the front and upward, palms facing in. Come up onto your toes. Hold and count to 4 or breathe continuously if you have a heart or lung condition.

Exhale, and bring your arms backward and downward. Pause and do 2-3 more.

emoticon If you have issues with balance, place a chair in front of you and hold onto the chair with one arm, sweep the other arm forward and upward. Come up onto your toes. Stretch finger tips up to the ceiling, Hold for 4 counts or breathe continuously if your have heart or lung issues.

Exhale, and bring your arm into a backward/downward current. Pause. Repeat the other side. Do 2-3 more sets.

After you have done it, post here to say you have completed it.

~Namaste~

Edited by: FLASHBACKGIRL at: 4/28/2020 (16:08)
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4/27/20 5:45 P

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I am currently not teaching any yoga. I am focusing on continuing education. Many of us yoga teachers have taken yoga online through Zoom. I have to practice this part. I am not as well versed in this department. emoticon

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1/29/20 5:09 P

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emoticon This is the first yoga technique of 2020. emoticon Itís not a pose. We hold a lot of energy in our eyes. Our eyes also get stressed and can affect how we feel.

Here is tip #1 for the eyes:

Rub your palms together to create heat. Take your palms and place them on your eyes for a few breaths. Do this 3-5 times. It is very soothing.

~Namaste~

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1/29/20 4:53 P

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I will post as a often as I can but feel free to add your own!

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11/21/19 12:21 P

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Great to hear! I am so busy with yoga related things like social media marketing, online trainings, and teaching actual yoga classes. Expecting a FULL roster by next year, EARLY next year.

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ENDUROVET's Photo ENDUROVET Posts: 858
11/14/19 9:57 A

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With this recent cold snap, my motivation has been LOW - but managed to pry myself off the couch last night to start working through some of Adrieneís videos...
Rome wasnít built in a day, I know - but eventually I plan on working up to an hour of yoga each evening. The difference in my sleep quality on Tuesday night (for instance) after Iíd been to class vs last night (when I only did 20 min, very low intensity) was noticeable.
Hope we can get things going in this group again!

Val

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9/20/19 10:45 A

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emoticon Final Relaxation (with bolster support for the knees if needed).

*Stay in this pose for as long as you need.


youtu.be/VfSlEgg4ApE?t=1785

~Namaste~ emoticon

Edited by: FLASHBACKGIRL at: 9/20/2019 (10:46)
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9/20/19 10:41 A

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emoticon Spinal Twist With One or Both Knees (your choice!)


youtu.be/VfSlEgg4ApE?t=1754

Edited by: FLASHBACKGIRL at: 9/20/2019 (10:42)
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9/20/19 10:39 A

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emoticon Supta Baddha Konasana (what we did at the beginning)

youtu.be/VfSlEgg4ApE?t=1708

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9/20/19 10:34 A

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emoticon Bridge Pose:

Lots of steps to this pose. It's not what you think. Takes several minutes!

Points:

emoticon Use a folded blanket or block to place between knees if available.

Place heels to fingetips

Use your feet to lift hips

Don';t clench glutes. Bring awareness to inner thighs.

Find that foot to earth connection.

youtu.be/VfSlEgg4ApE?t=1437

Edited by: FLASHBACKGIRL at: 9/20/2019 (10:36)
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9/20/19 10:27 A

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emoticon Plank Pose.

emoticon Points in the video:

*keep your hips where they are in space.

*hip points reaching up to the sky.

Additional points:

*Need strong shoulders and wrists

*May need to warm up shoulders and wrists

*Keep feet apart if you have issues with balance.

Examples of shoulder warmups include:

1) wrist and shoulder rotations

2) using a wall for plank pose first before going down to the mat. Make sure you are standing several feet away from the wall. Feet apart.


emoticon This pose includes shoulder touches (opposite hand to opposite shoulder). For work on the obliques, and a more advanced plank, you can come onto one side and touch your opposite shoulder if you have good shoulder and core strength. Adriene's version is still considered "super core strength" builder.

emoticon Don't forget to coordinate movements with breathing.

youtu.be/VfSlEgg4ApE?t=1393

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9/20/19 10:12 A

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Happy Friday!

I want to finish of the rest of Adriene's sequence for the knees but I will post them separately.

emoticon Please note that I have the links at exactly where each pose begins so you don't have to locate them.

emoticon Mountain Pose.

This short pose starts at 22:45 and finishes at 23:13, so just 30 seconds but it is recommended that you practice this one for at least 1 minute. It is a meditative pose that also helps with posture.

youtu.be/VfSlEgg4ApE?t=1365

Edited by: FLASHBACKGIRL at: 9/20/2019 (10:50)
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9/15/19 9:34 A

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emoticon This next one is in 3 parts, so please note that it is much longer than a minute. Adriene teaches Vinyasa flow yoga so often a lot of her poses are grouped together.

There are 3 distinct poses and also don't forget to do BOTH sides!


WARRIOR 2: START HERE AT 18:27 (This is Side A)

PEACEFUL WARRIOR

EXTENDED SIDE ANGLE POSE

(Side B)

WARRIOR 2

PEACEFUL WARRIOR

EXTENDED SIDE ANGLE

*This 3 part series ends at 22:45 where Mountain Pose begins. So the series is just over 4 minutes.

emoticon ~Namaste~ youtu.be/VfSlEgg4ApE

Let me know what you think of this part or any other parts we covered so far.



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9/15/19 9:18 A

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emoticon Next one is Forward Fold With Feet Apart (and Mindfulness in the knees).

emoticon Notice you don't need a super wide stance for this if you have sensitive knees. Avoid looking down as this is good for the propriorceptors.

I love the way Adriene teaches this. She has you do baby forward folds before deep ones.


youtu.be/VfSlEgg4ApE START HERE AT 15:26

Edited by: FLASHBACKGIRL at: 9/15/2019 (09:22)
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9/15/19 8:55 A

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Happy Sunday Fellow Yogis, emoticon emoticon

Looking at Adriene's sequence for the knees, there are so many component parts. emoticon I will post a few times today and you can stretch them over the week.

emoticon Moving onto Sideward Bends. Picture yourself in between two panes of glass when you do this. Feet a few inches apart.

youtu.be/VfSlEgg4ApE START HERE AT 14:17

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9/12/19 7:12 A

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Hello again,

Continuing on with the Series for The Knees. In case you haven't already done this on your own (since I am a few days behind here), I am posting the next part of Adriene's 30 minute video for the knees.

emoticon The next one with Adriene is "Standing Forward Fold With Interlaced Fingers"

emoticon This one is a couple of minutes long. Adriene tends to add extra steps to prep the body for the actual pose. She also adds "recovery steps" such as giving the body a hug. Bear with her. These are optional. She does ask you to bend your knees. Normally this pose involves straight legs. She doesn't specify but the feet should be at least 12 inches apart.

emoticon With the breathing, I would EXHALE as I bend forward and continue breathing for a moment or two while in the forward fold and then INHALE on the way back up. Adriene does it differently. Well, whatever works for you!

youtu.be/VfSlEgg4ApE START HERE AT 12:15

emoticon ~Namaste~

Edited by: FLASHBACKGIRL at: 9/12/2019 (07:31)
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9/8/19 7:36 A

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The next pose with Adriene is Downward Facing Dog with feet peddling. Usually your hips should be open for the pose, and you should have your shoulders warmed up. This pose in general is really good for the knees, calves and feet. Not only does it help lubricate the knees, but it prevents conditions like achilles tendonitis and plantar fasciitis.

emoticon I suggest using a wall for a supported version of downward dog first. If for whatever reason you don't feel comfortable going to the floor just stick to this one only, and practice it a few times.

youtu.be/cWr9xvBHz1o

emoticon The next thing you are going to need are hip openers. Here is a short description and picture for how to do it. Remember to also switch legs.

www.pocketyoga.com/pose/down
ward_dog_l
eg_up_stack_hips


emoticon Now here is Adriene's version of Downward Dog:

youtu.be/VfSlEgg4ApE START HERE: 10:27

~Namaste~ emoticon

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9/8/19 7:14 A

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Happy Sunday! I will add the times of the start of each of the postures in Adriene's video for the knees.

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9/6/19 7:56 A

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Welcome to Day 5 of Yoga for The Knees Series. Happy Friday! emoticon

The next one is my favourite of this whole video.

emoticon Supine Spinal Twist With Leg Pulses. I don't think Adriene has given this a name but I think that title best describes the pose. emoticon

emoticon What a refreshing change from Yogic Bicycles (which you can still do and is safe for the knees) but this one is more fun. You really need core strength here. Just warning you. emoticon

Okay, so the great thing about You Tube is it pauses for you.

You will need a yoga blanket or towel rolled up into a tootsie roll again to support your neck and head. it is very much welcome for this posture!

youtu.be/VfSlEgg4ApE START HERE: 7:02

~Namaste~ emoticon

Edited by: FLASHBACKGIRL at: 9/8/2019 (07:17)
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9/5/19 9:47 A

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We are onto Day 4 of "Yoga For Knee Issues" but it is only Day 2 of Yoga with Adriene.

emoticon Reclining Cobbler Position

This is a relaxation pose which also stimulates the inner groin, thigh and the hips, and of course the knees. It actually feels good on the knees to be in this position. It takes about 2 minutes but you can make it as long as you would like. Great position to go to if you are feeling stressed and need some restoration.

You will need a rolled up blanket or towel to support your neck and head.

Follow the instructions in the video.

youtu.be/VfSlEgg4ApE START HERE: 5:10

~Namaste~ emoticon

Edited by: FLASHBACKGIRL at: 9/8/2019 (07:16)
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9/5/19 9:41 A

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Cool, thanks for the suggestion. emoticon

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ENDUROVET's Photo ENDUROVET Posts: 858
9/4/19 8:46 A

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Itís a ďFeets UpĒ headstand trainer - a small bench with a padded shoulder/neck collar. Kinda pricey but itís well-made here in the USA... You should be able to find it on an Amazon search.
Last night my L shoulder was crinked up after a hard dayís work, so I didnít invert, rolled it out a bit & did Thread the Needle on each side.

Val

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9/4/19 7:32 A

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Continuing on our "Series for The Knees."........................

I am going to post another link from You Tube and Yoga With Adriene again. She has a series of postures "For Sensitive Knees" and I will be referencing each of them throughout the week but just refer to the same video throughout the rest of the week.

The first posture is not new. It has been recommended by other yoga teachers and physiotherapists.

emoticon It is called "Supported Heel Raises." In this video with Adriene she actually does 2 postures. You can do both of them. You will need either a rolled up Mexican yoga blanket, or towel or foam roller if you have one for this practice. With the blanket or towel, you roll it up into a tootsie roll and place it on your mat underneath your knees.

emoticon It is highly recommended that if you have knee pain or sensitive knees that your knees are always supported while on the mat in seated or lying down postures.

For today only do the first part of this video.

youtu.be/VfSlEgg4ApE

emoticon Namaste

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9/4/19 7:21 A

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That's fantastic to hear, Val! What kind of props did you use for your head stand? I have never done one as I only do beginner yoga.

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ENDUROVET's Photo ENDUROVET Posts: 858
9/3/19 9:00 A

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Yes, my next prop need to be one of those folding chairs with an open back (my Iyengar guru showed me a lot of modified backbends using a chair) - thanks for the supported lunge hints, my knees are not the best!
But I was THRILLED last night to actually achieve a headstand for a few breaths with the use of my ďFeets UpĒ prop, a true milestone for me. (After 3 neck surgeries, headstands have intimidated me)

Val

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9/3/19 8:01 A

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This next posture I will post about is called the "Chair Supported Lunge." This is different from what you see in the weight room with trainers who use weights and mimic a chair lunge, but there is no chair. It is also different from the standing chair lunge where you place one foot on the seat of the chair and the other leg comes forward.

emoticon All lunges target the PSOAS muscle. This is the long muscle in the lower lumbar region of the spine, extending through the pelvis to the femur (thigh bone). It is necessary for overall strength of the back, pelvis, legs and hips.

emoticon Other Benefits of Chair Lunges:

1) increases CORE stability

2) strengthens buttocks

3) increases hip flexibility

4) improves spinal health

5) even though there is a chair involved, it still does improve balance, although not in the same way as standing lunges. Think of how much balancing is involved when the weight goes to the ball of your foot of your extended leg!

This lunge places no pressure on the knee! it is quite an intense stretch. I tried it yesterday and it helped tremendously with my knee pain. emoticon emoticon

emoticon www.athletico.com/2016/06/29
/stretch-o
f-the-week-chair-lunge/


emoticon One more quick note: You don't have to bend the extended knee. You can keep it full extended but not locked. Toes of both feet should be facing the same direction.

~Namaste~ emoticon


Edited by: FLASHBACKGIRL at: 9/3/2019 (08:32)
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9/2/19 9:25 A

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A lot of people who have knee issues find it uncomfortable to do standing weight bearing stretches like goddess pose, lunges and downward dog.

An alternative is to do yoga practices in a chair.

emoticon SEATED GODDESS POSE:

1) Sit on a chair so that your legs are bent in front and your knees are directly over your ankles, feet flat on the floor. Make sure you are well supported by the chair (usually the middle part of the chair).

2) Place your hands on your knees so that your elbows are sticking out at the sides.

3) Move your legs away from each other and turn your feet out into a straddling position.

4) Keep your knees still stacked over your ankles. Adjust your foot position by moving your feet further away from the chair to make this possible (don't have them close to the chair legs, it won't work!)

5) Lean forward by hinging at your hips. This is just a gentle forward bend. Don't go too far! Notice a mild inner thigh stretch.

6) Hold this pose for 5 deep even breaths.

7) Do up to 3 sets.

emoticon What if leaning forward is too uncomfortable? (i.e: nasal congestion)

Here is the alternative:

1) Lean your upper body to the left until you feel a stretch in your right hip. (Breathe deeply at least once)

2) Circle forward to the right. (Breathe)

3) Come back to centre. Pause.

4) Lean your upper body to the right until you feel the stretch in your left hip.

5) Circle forward to the left. (Breathe)

6) Come back to centre

7) Do these spinal spirals 5X.

*For those who want a little more, although this doesn't focus on knee strength as much, try this pose.

youtu.be/oPFLaMcOLRA

*Try one or two or all three versions of this pose. Share if you would like on this thread.

Namaste. emoticon



Edited by: FLASHBACKGIRL at: 9/2/2019 (17:11)
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9/2/19 8:42 A

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I am back now and one of my goals is to post daily. Feel free to jump in and add your own. emoticon

I confess that I have been having a lot of knee issues with my left knee (and some other health minor issues that have been draining my energy) for about 6 weeks now.

I thought it would be fitting to dedicate the entire week or even month to knee friendly yoga practices. What does everyone think? The beauty of this is even if you don't have knee issues you still benefit from knee supporting and strengthening poses.



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8/14/19 5:25 A

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Hi Val,

Thank you for commenting on this thread. I am glad you enjoyed the postures and your yoga class.

I hope to be posting more soon. emoticon emoticon emoticon emoticon emoticon

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8/13/19 9:23 A

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I attended a yoga studio on a different side of town than my usual classes on Sunday afternoon, & Diana worked us through this bird-dog balancing sequence as well as Goddess pose - it was great!
For some reason my blogs donít show up in the sidebar, I think itís bcz Iím private. (Still donít want my ex or his wife stalking me here as they have elsewhere)

Val

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8/5/19 11:13 A

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Just a thought......

If you are practicing any of these postures can you please indicate with a emoticon Or emoticon ? Or even just say so.

Thanks.

I still donít know how many people are active on this page. Spark People has not yet fixed the error.

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8/5/19 11:08 A

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Hello Fellow Yogis!

Quickie post today as I wonít be able to log in later.

emoticon Here is a follow-up to the Bird Dog pose from yesterday:

KNEELING HALF MOON POSE: emoticon

1) In tabletop position take a few slow deep breaths. Breathe deep into your spine.

2) Kick back your right leg and maintain balance on left knee. Breathe deeply here.

3) On an EXHALE, extend right arm out to the side. Left hand stays on the ground. So if you can picture SAME ARM/SAME LEG extension.

4) If you want to go deeper into the pose lift your arm even higher and slowly turn your head gazing up at your right hand.

5) Stay here for 3-5 breaths.

6) Do the other side only if safe and comfortable for you to do so. Please see cautions in previous post.

~Namaste~

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8/4/19 1:00 P

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Hello, fellow yogis! Busy week pet-sitting for a high needs dog and also knee issues for me.

I hope you enjoyed the SIDE BODY POSTURES series.

Today I will focus on BALANCING postures.

Many people are under the impression that balancing postures involve only the feet, such as the popular one-legged pose, EKPADASANA. There are others. Balancing postures can also involve hands and feet (SIDE PLANK), arms (I won't be including those here!), and hands and knees.

emoticon No need to do advanced yoga postures to reap the benefits either. It's important that you just hold the postures for a little longer than the previous times.

BENEFITS OF BALANCING POSTURES:

emoticon improves focus, concentration and memory

emoticon improves neuromuscular coordination

emoticon improves nerve control

emoticon relieve stress and reduce inner tension

emoticon improve body awareness; propriorception (i.e: awareness of part(s) of body moving in space even with eyes closed)

emoticon build core strength

Today I will focus on a KNEELING balancing posture called "The Bird Dog Pose" emoticon

emoticon BIRD DOG POSE:

1) From a seated posture, go on your hands and knees into tabletop position.

Shoulders over wrists, hips over knees, knees hip width apart.

2) Look down onto your mat and lengthen the back of your neck.

3) Breathe length into your spine

4) Continue slow deep breaths

5) On an exhale extend the RIGHT leg back and keep toes on the floor. Curl toes under to strengthen the Achilles tendon, the calf muscles and open up the back of the knee.

6) EXHALE. From the right hip flexor, lift the leg up (it does not have to be super high). Hold the position . Keep breathing.

7) When ready, and if you feel comfortable, EXHALE AGAIN and extend the LEFT arm in front of you. Keep head down, neck long.

8) Breathe 3-5 deep breaths

9) Return to tabletop. Do the other side.

emoticon If you are having knee issues PLEASE place folded blanket underneath knee which you are weight bearing.

emoticon OR Only weight bear on your stronger knee. The leg extension is okay for the knee in pain.

emoticon DON'T do this posture at all if you are experiencing MAJOR knee pain. You need another set of postures which support and strengthen the knee.

Tomorrow I will do a follow up to this posture, Stay tuned! emoticon

~Namaste~

Edited by: FLASHBACKGIRL at: 8/4/2019 (18:02)
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7/26/19 5:56 P

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Hello Fellow Yogis! Wow, I just noticed that I have not posted in 20 days! Sorry about that. Lots going on, and these are typically NOT very short posts. emoticon . Today I will enlist the help of You Tube.

You can always go back into the archives of this thread for some ideas. emoticon

I wanted to continue on with the SIDE BODY ASANAS so that you are aware of postures that benefit the side body and then choose which ones you would like to do on a consistent basis.

emoticon GATE POSE (OR PARIGHASANA)

*This is a kneeling posture.*

Benefits:

emoticon great for stimulating abdominal organs

emoticon wonderful for legs, feet and hamstrings

emoticon fantastic for spine health

Contraindications:

emoticon If you have a bad knee or knees consider using a folded blanket (like a Mexican yoga blanket for the kneeling knee). If your knee is really painful then maybe it would be better to eliminate this posture all together and just focus on the standing side stretches or sitting on the floor with support under the knees (yoga foam blocks or 2 more blankets) OR you could do the chair version of this pose. www.youtube.com/watch?v=zt3A
hILCPjY


Regular Version:

*Note that there are 4 parts to this pose, not 2, as what is commonly practiced.* Honestly, this pose can be a POSE OF THE WEEK. There are so many parts to the way Adriene teaches this pose. It wouldn't hurt to practice this every day this week. QUALITY OVER QUANTITY.

www.youtube.com/watch?v=_xKg
Crr_n9g&am
p;t=186s


~Namaste~

Edited by: FLASHBACKGIRL at: 7/26/2019 (19:04)
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Hello Fellow Yogis!

Here is my post for Saturday, July 6th, 2019:

emoticon Konasana 2 (side stretches) will be the focus of today. I am going to provide 3 different versions today.

The one you choose is based on your interest, flexibility, range of motion, and whether or not you have concerns like knee issues or general difficulty coming down to/getting up from the floor.

Benefits:

1) this posture exercises lateral muscles of the spine.

2) improves flexibility of the spine.

3) improves functions of intra-abdominal organs.

4) stretches the muscles between the ribs (intercostal muscles)

5) corrects postural defects

6) the standing version of this pose allows for isometric contraction of the knees.

emoticon isometric contraction- a static exercise in which the joint angle and muscle length do not change during contraction.

A) STANDING VERSION:

*this is probably the 1 yoga posture where it is helpful to have a mirror

1) Stand tall with your feet 24 inches apart, so right to the edges of the mat (now there are other versions where your feet are together but I prefer this one).

2) Feel grounded in your feet. Spread your toes and feel the even distribution of weight in both feet.

3) Hug your navel in towards spine. Lift up from the chest.

4) Left palm faces up. Inhale. Reach left arm out to the side and bring it all the way up and over. At the same time, sliding right hand toward your knee. Hug the left hip in. Spiral your left shoulder to open up the chest. Hold for 4 counts or just breathe slowly and deeply for 4 counts.Feel that nice side body stretch from your left hip all the way up to the fingertips and openess through the chest.

5) Exhale. Come back to starting position.

6) Repeat on the other side.

*Do 3 sets


emoticon B) SEATED CHAIR:

*Repeat the same as above except one hand is grasping the outer edge of a chair. Feet are several inches apart.

*Ground through both sit bones and the feet by just pressing your feet into the floor.

*Sit up tall. Draw navel in and lift chest.

*Loosen up the body by doing a few shoulder rolls and slow head rolls.

*Remember to bring the arm out to the side and then up, reaching gradually overhead. Spiral shoulder open and feel the nice side body stretch. Hold or keep breathing for 4 counts.

*Repeat the other side.

C) CROSS-LEGGED VERSION:

1) Sit in cross-legged position.

emoticon Can have a folded blanket or 2 (or small stack of towels) to sit on for better support of hips and buttocks. Sit on the edge of blankets.

2) Let sit bones root down through the ground.

3) Take a moment to roll up through the spine.

4) Lift and lengthen the spine

5) Hug your navel in.

6) Draw the tops of the thighs downward

7) Inhale, take right fingertips to the side of mat. Take left palm and turn it up. Reach out and then bring left arm straight up and over.

8) Plant the right palm on the mat.

9) keep breathing for 4 counts. Feel the stretch from the right hip all the way to the fingertips.

10) Loop both shoulders. Draw shoulder blades in and down.

11) Don't let your right ear touch your right shoulder. Create space. Palm on mat can be extended outward even further, as long as there is no strain and no collapse.

12) Open up your heart chakra. Spiral your heart towards the sky. (This is not a big movement). Your gaze can be looking up at your left arm.

emoticon If you are unable to rotate the neck, this is fine, keep your gaze soft and downwards.

13) Exhale. Float your left arm back down. Come back to starting position.

14) Repeat the other side.

~Namaste~

emoticon








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7/4/19 9:47 A

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Thursday, July 4th, 2019:

HAPPY 4TH OF JULY! emoticon emoticon emoticon emoticon emoticon emoticon

Todayís posture is Uttanasana which is standing forward fold. Like other types of forward bends, it is a surrendering posture, bowing and surrendering to Higher Power.

There are many variations for this posture as well. It all depends on your range of motion, if you are suffering from back pain or some other condition involving the back, hips or knees.

Benefits:

1) you get that nice stretch of the posterior muscles created by intra-abdominal pressure.

2) your hamstrings get a nice stretch

3) massages intra-abdominal organs like liver, pancreas, and kidneys.

4) Really beneficial for the endocrine system.

5) keeps spine supple

5). Since it is a forward bend you get that nice release of tension, stress, from the neck and shoulders but also mentally as well.


Okay so to begin, stand with your feet together and arms at your sides.

Version 1:

A) Inhale and sweep your arms up and above your head, tilting your head backwards slightly and holding for 2 seconds.

B) Exhale and bring the body above the waist slowly towards your feet. You should keep your knees straight for the hygienic value of this posture but if you have a knee condition or lower back then generously bend your knees. Keep your head vertically downward.

C) You can place your hands on the ankles or directly in front of you and just hang like a rag doll. Fingertips can touch the floor if you have that mobility. Your breath can be in suspension for 4 counts or you could just breathe normally if you have some kind of heart condition. *While here, let go of any tension in your head, neck and shoulders, allow any tension/stress to just roll off of your back.

D) Inhale and return to starting position very slowly, one vertebrae at a time starting from your tail bone.


Version 2:

Do the same as above version 1 but instead of coming all the way down you come half way down and spread your arms out to the sides, flat back. Donít bring your back too far down. Not like a V shape but more like an upside down L shape.


Version 3:

Do the same as version 1 except you fold your arms one one top of the other as if you are rocking a baby. You can also rock your arms from side to side. Keep breathing.

*You can also do any of the above in any combination you choose if you like. Do the halfway version before doing the full version.

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7/2/19 7:19 P

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Tuesday, July 2nd 2019:

Today's pose is Talasana (Palm Tree Pose)

The palm tree pose is both an upward stretch and balancing posture. As an upward stretch, it gives length to the spine, which is important as we age, as the cartillage in the spine tends to compress, affecting our mobility. As a balancing posture, it helps our concentration and kinetic sense, as well as postural awareness. It helps give balance between body, breathing, and mind. It really strengthens the calf muscles (which acts like a second heart) increasing circulation, pushing the blood up towards the heart. This posture is really helpful for respiratory problems. It is a great way to start a yoga session, or at least the standing sequence part of the yoga session.

There are three ways to do this posture.

Version #1:

1) Take a comfortable stance with feet 12 inches apart (hip width). Make sure the toes are pointing forward. Arms are at sides. Pick a point in the room and keep your gaze focused on that point straight across.

2) Inhale deeply, Lift your chest. Tilt the pelvis. Bring arms upward simultaneously. Can lift arms out to the sides and up or bring your arms forward and up. Lift the heels. (Can remain flat footed if you so choose but won't get the same extension of the spine, and ideally we should be testing our balance and holding a little longer to create muscle memory.) Hold at the top for 4 counts. We are in breath suspension here but you can keep breathing slowly and smoothly if you have a heart condition, like hypertension or some other condition which inhibits your ability to do this. Awareness is in the toes and balls of feet.

3) Exhale. Arms and heels come down simultaneously.

4) Do 2 more reps.

Version 2:

Do the same as version 1 except we don't keep our breath in suspension when holding the posture. We instead hold the posture for 20 to 30 seconds and keep breathing smoothly and steadily, in and out through the nose.

Version 3:

Do the same as either version 1 or 2 except the arm position changes from straight up (half way or all the way) to behind you slightly, but arms still at your sides. This is a WiiFit version. Your arms come up on the inhale but while holding the posture you can bring your arms down and slightly behind you.

*Choose your version. Great energizing posture. It wakes you up!



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6/16/19 8:51 P

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June 17, 2019:


CHILD POSE:

Start on your hands and knees.

Spread knees far apart. Two big toes should be touching each other.

Sit back on your heels. Arms at sides.

Drop your head down onto the mat so that your mind's eye is touching the mat. Extend your arms in front of you.

Sink into the mat. Feel that heart/earth connection.

Go with the rhythm of your breath. Inhale and exhale slowly and deeply.

Just completely let go.

If you notice any tension in your neck and shoulders, just rock your head side to side.

Stay in this position for a few more breaths or for as long as needed to get rid of any tension, stress or anxiety.

When you are ready, roll back up to an upright position.

~Namaste~ emoticon

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6/25/18 11:22 A

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emoticon 6/25

Dolphin Plank

www.yogajournal.com/poses/do
lphin-plan
k-pose




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5/4/18 3:06 P

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5/4
emoticon

Bound Angle
www.yogajournal.com/poses/bo
und-angle-
pose




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5/1/18 9:57 A

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5/1
emoticon

Bridge Pose
www.yogajournal.com/poses/br
idge-pose


Kelli

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4/30/18 9:40 A

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4/30 emoticon

Today's pose - Cobra
www.yogajournal.com/poses/co
bra-pose




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emoticon 4/16

Cat
www.yogajournal.com/poses/ca
t-pose




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4/10/18 9:18 A

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emoticon 4/10

Garland Pose
www.yogajournal.com/poses/ga
rland-pose




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4/5/18 10:35 A

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emoticon

Mountain Pose

www.yogajournal.com/poses/mo
untain-pos
e


Kelli

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4/3/18 10:19 A

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emoticon

Boat Pose

www.yogajournal.com/poses/fu
ll-boat-po
se




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2/28/18 5:18 P

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emoticon
2/28/18

...seems an appropriate end to the month...

www.yogajournal.com/poses/co
rpse-pose



I'm going to start a new thread tomorrow with poses for March. Let me know if there's anything you'd like to see or have added to the team.

Kelli

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2/27/18 10:11 A

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emoticon
2/27/18

I'm going to get things started gently with child's pose

www.yogajournal.com/poses/child-s-po
se


Edited by: JUSTKD at: 2/27/2018 (10:12)
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8/23/17 4:25 P

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emoticon 8/23

www.yogajournal.com/poses/full-boat-
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se




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8/22/17 10:15 A

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www.yogajournal.com/poses/dolphin-po
se




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8/18/17 8:56 A

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is there a Pose of the day??? I haven't seen any thing since I joined this team.

Deanna

Just Breathe and remain calm....good things come to those who wait.
Life isn't about waiting for the storm to pass, its about learning to dance in the rain.


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7/18/17 2:14 P

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emoticon

Todays pose - Locust


www.yogajournal.com/poses/locust-pos
e


Edited by: TRAINER_T at: 7/18/2017 (14:14)

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6/21/17 4:35 P

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emoticon 6/21

www.yogajournal.com/poses/extended-p
up
py-pose


Edited by: TRAINER_T at: 6/21/2017 (16:36)

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6/14/17 10:04 A

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emoticon 6/14

Revolved Triangle

www.yogajournal.com/poses/re
volved-tri
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6/1/17 11:05 A

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emoticon 6/1

Legs up the wall

www.yogajournal.com/poses/le
gs-up-the-
wall-pose


Copy and paste
https://www.yogajournal.com/poses/legs-u
p-the-wall-pose

Edited by: TRAINER_T at: 6/1/2017 (11:05)

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5/31/17 3:27 P

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emoticon 5/31

Dolphin pose


www.yogajournal.com/poses/do
lphin-pose


Edited by: TRAINER_T at: 5/31/2017 (15:31)

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5/30/17 11:39 A

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I will love doing this stretch every day. I love inversions and deep stretches.
Thanks for the photo and the info!

Namaste

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5/26/17 11:47 A

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Todays pose emoticon

www.yogajournal.com/poses/intense-si
de
-stretch-pose




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5/22/17 1:48 P

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5/22 Todays pose emoticon

www.yogajournal.com/poses/bridge-pos
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5/3/17 10:54 A

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5/3 emoticon

Todays pose:
www.yogajournal.com/poses/eagle-pose



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5/2/17 3:02 P

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5/2 emoticon

www.yogajournal.com/poses/side-plank
-p
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4/24/17 1:54 P

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4/24 Today's Pose emoticon

www.gaia.com/article/child-pose-balasana

Edited by: TRAINER_T at: 4/24/2017 (13:56)

 current weight: 142.0 
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129.25
125
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www.gaia.com/article/happy-baby-pose
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nanda-balasana


Edited by: TRAINER_T at: 4/24/2017 (13:56)

 current weight: 142.0 
142
137.75
133.5
129.25
125
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