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7/24/20 12:40 P

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Hi Fellow OMY yogis! emoticon emoticon emoticon

Are you ready to get out of your comfy bed? The next set of postures will continue to focus on ďWakeup/ Rise And ShineĒ series. This time it will include standing postures..

You can do the next set of postures next to your bed safely as long as you have room. I am not including asanas that take up a lot of room. Feet are no more than 12 inches apart. This pose below has been included before but it is also useful here.

Welcome to DAY 5!

emoticon It may be helpful to do a few warmups like gentle head and neck rolls and shoulder rolls.

emoticon You may also want to practice just coming up on your toes (feet together) or alternate heel stretches (coming up on toes one foot at a time) for balance and also stretching the sole of the foot and the toes themselves.

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: 7/24/2020 (12:46)
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7/23/20 9:03 A

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emoticon emoticon emoticon emoticon

Good morning OMY yogis!

Welcome to DAY 4: Wakeup/ Rise And Shine Series: Asanas You Can Do In Bed emoticon

How are you liking this series so far? Care to comment? Please respond to this post. emoticon You can use an emoticon to respond.

This is the last day of ďAsanas You Can Do In BedĒ series. Tomorrow will be the beginning of standing postures but under the same theme.

emoticon A word about props: A lot of restorative yoga asanas require the use of props which you may or may not have on hand. If you donít have certain props on hand, you can often substitute. There are two items worth purchasing if you donít have them already: yoga blankets, and rectangular bolsters. Mexican yoga blankets, typically sold on Amazon, are very firm and easy to work with, and very versatile. 2-3 are worth it. It is hard to find a substitute for a rectangular bolster, and it is often needed to support your back (as in Supported Fish Pose, Reclining Cobbler Pose). In fact, a restorative posture can involve BOTH a folded Mexican blanket and a rectangular bolster.

emoticon Modified Forward Bend/ Leg Extensions

This posture involves either the use of a yoga strap, physio band or if you donít have either, a tie! emoticon

1) Lie on your back with legs outstretched or bent. emoticon Bending the knees helps to lengthen the lower back. If the legs are outstretched have the toes pointing up.

2) Hug the right knee into the chest while at the same time stretching through the left heel (if the leg is straight).

3) While holding the right leg up, loop the yoga strap, physio band or tie around the ball of the right foot.

4) To reduce intensity, bend the left knee, if it is not already bent.

5) The arms can either be bent and backs of arms resting on the bed OR you can walk your hands up towards your feet until your arms are straight. The straight arm version allows you to open up the shoulders.

6) Focus on strengthening the back of the leg without causing strain. Donít lock the knee.

7) INHALE and push the right foot up toward the ceiling. EXHALE, relax, but keep your leg up. Repeat 2 more times.

8) Switch legs

9) Repeat steps. 3-7

10) Do BOTH legs (if desired).

11) EXHALE, raise both legs up.

12) Breathe naturally.

13) INHALE and press both feet upward into yoga strap, physio band or tie. EXHALE, relax.

14) Repeat 2 more times.

15) Release the yoga strap, bend the knees towards the chest, and bring soles of feet down to the bed. You can also do straight legs and bring them down, with control.

16) Other options are extending leg out to side, (same arm, same leg) and rotate the head to opposite direction. Keep the ends too the strap in the same hand as the side you are stretching. Grab the ends of strap or band with other hand. Cross the leg over the body and rotate head in the opposite direction.

emoticon Avoid tension in the wrists and hands while holding onto the yoga strap. Firm grip but avoid wrapping it around your wrist.

emoticon Avoid strain. Relax the nervous system in order to increase flexibility. Donít increase tension while trying to increase flexibility. If necessary, take a few mindful breaths.

~Namaste~

emoticon




Edited by: FLASHBACKGIRL at: 7/23/2020 (09:22)
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7/22/20 9:42 A

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emoticon emoticon emoticon

Good morning fellow OMY yogis!

DAY 3: Wakeup/Rise and Shine Series: Yoga Asanas You Can Do In Bed (if you want): emoticon

emoticon Todayís asana is energizing for the whole body. Lying Down Sun Salutation

As you may know, the standing Sun Salutation is typically longer than 1 minute. The lying down version is not. Here is the link to that!

www.yogajournal.com/practice
/bed-sun-
salutation#gid=ci0258bdf11001278a&pi

d=bed3


emoticon You donít really need any props for this unless you have lower back and/or knee issues. If you want, you can just add the bolster for under your knees. Make sure to toss your pillow aside (if you are doing it in bed) unless it is fairly flat. A better alternative is a folded blanket (firm) with the bottom portion rolled up into a tootsie roll to support your head and neck. Neck and spine should be in one straight line.

emoticon You donít need to bring your forehead towards your knee. You can just bring your knee towards your forehead.

emoticon After one round of Sun Salutation arms, you then add the knees. You do one leg at a time and then both legs. This is an abdominal compression.

emoticon If you really want a more intense abdominal compression, HOLD the knee(s) in position for 4 breaths.

emoticon Remember to EXHALE when you bring the knee in and INHALE on the release.

emoticon You can have this series go as fast or slow as you want. If you want to do 2-3 more rounds of Sun Salutation arms before adding the legs, feel free to do so.

emoticon Notice how more energized you feel. emoticon

~Namaste~ emoticon

Edited by: FLASHBACKGIRL at: 7/22/2020 (09:48)
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7/21/20 9:20 A

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emoticon I did Yastikasana on my yoga mat on the floor. I noticed a lot of aches and pains and stiffness in my neck, back, shoulders and left knee. You donít have to use a bolster for stick pose at all. It is preferable if you donít unless you are in pain.

I tried BOTH versions. 1) Stretch and hold and returning to starting position after each round 2) just keeping my arms above my head after the first round. I prefer the latter! I did five rounds and I held the pose up to 6 counts.

I will definitely be practicing more times throughout the day to see if my stiffness and discomfort disappear.

Edited by: FLASHBACKGIRL at: 7/21/2020 (09:25)
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7/21/20 7:57 A

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Good morning fellow yogis!

emoticon emoticon

DAY 2: Wakeup/ Rise & Shine: Postures You Can Do In Bed: emoticon

*This one is very simple. It is called the Stick Pose or Yastikasana. It is very good for opening up the chest and lengthening the spine. Since this is a very good spine lengthening pose (great, if you have Scoliosis, Sciatica or any kind of back pain, or even a sore neck!) it is great to practice any time of day. Itís also great for your arms and shoulders as well as your core. A strong core is needed to support the spine. You can do this posture if you have been sitting a lot multiple times in the day. It is helpful for getting your spine back in alignment.

emoticon Here is the original version:

www.tummee.com/yoga-poses/ya
stikasana


emoticon Here is the Supported Version:

1) Get rid of your pillow and move blankets aside.

2) Make sure you have a blanket with the bottom part of it rolled up to support your neck and head

3) Place a couple of stacked blankets underneath your knees or you could use the pillow as a bolster if it is thick enough. If you have an actual bolster, of course that is even better.

4) Make sure you have enough room above your head and at your feet as this is a lying down upward stretch. You may need to move down the mattress to allow more space up above.

5) Place blanket with roll under your head and neck.

6) Place bolster under your knees if preferred.

7) Loop your shoulders back and down and notice the feeling in your chest opening. Lengthen your neck. Relax your arms and legs.

8) Place your arms at your sides close to your body with palms facing down.

9) Close your eyes

10) On an inhale, bring your arms overhead.

11) Stretch and point both your fingers and your toes.

12) Hold for 4 counts And notice the lengthening of your spine. Feel the stretch from your toes, up through your core and psoas muscle (lower lumbar region of spine, femur and pelvis) and through your fingertips!

13) Exhale, and EITHER Keep your arms there above your head INHALE and repeat the stretch 2-4 more times or Exhale and return your arms to starting position.

14) Repeat 2 to 4 more times if you are returning your arms to starting position after each round.

emoticon Keeping your arms in place overhead is preferable to returning your arms to starting position after each round. This is also how we were taught to do it in my yoga teacher training.

15) Notice how you feel.

~Namaste~ emoticon

*I have been awake since 4:30 am so I am going to go practice it now on my yoga mat. Check in with you later! emoticon

Edited by: FLASHBACKGIRL at: 7/21/2020 (09:27)
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7/20/20 1:00 P

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emoticon I tried the accessible version, and I placed a flannel sheet on top of the bed at the centre (Some of us have more bed linen than we know what to do with!). I then put my yoga mat on top. I rolled up a Mexican blanket that I typically use for yoga into a tootsie roll. I stacked two Mexican yoga blankets under my knees.

I found that there was a feeling of lack of centredness even though I was at the centre, a feeling of my body shifting toward the left. Due to impressions in your mattress, you may find you have a similar experience. I have a double mattress so that can make a difference too. Maybe you have a queen or king sized mattress. This would make it easier to work with. The age of your mattress is also something to take into account. Is it more than 10 years old?

I felt more comfortable bending my knees instead of relying on the blanket bolsters for support. Once I did this, it made it easier to relax.

Even better, I placed the soles of my feet together (reclined cobbler) and my knees were supported by the bolster. emoticon This may help you especially if you have issues with one or both knees. emoticon

Edited by: FLASHBACKGIRL at: 7/20/2020 (13:36)
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7/20/20 11:51 A

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emoticon emoticon emoticon

I thought of doing a ďWakeup/ Rise and ShineĒ theme as many of us are too stiff to start our day, and loosening our bodies needs to be done more gradually. Yoga in bed can work if you have the bed to yourself so that you can set it up how you would like. It may not work as well on a soft bed with a lot of blankets. This may result in difficulties with keeping your spine aligned. Remove the blankets and the pillow (unless you have a fairly flat pillow). *Another option is just bending your knees and keeping your feet flat on the mattress. This alone brings more alignment to the spine.

emoticon You can also do the posture on a yoga mat any time of day if you prefer and since I am starting late, you may not get this until later in the day or even tomorrow. Maybe a mid-day restorative yoga session may work better for you if you find yourself in a slump, especially with this constant heat and humidity. Donít get me wrong! I still love summer! emoticon emoticon emoticon

You can also place your yoga mat on top of your bed, if you prefer. In this case, you may also need to remove your blankets so you have a firmer surface to practice on or place a firm blanket underneath the yoga mat. You should also remove the pillows and replace them with a towel or yoga blanket rolled up tightly in order to support your neck. Depending on the thickness of the roll, you may not need anything else for your head.

Another thing I want to mention is yoga should be accessible for all. It doesnít matter what your body type is, what fitness level you are, if you are new to yoga or not.

I will present a yoga asana the usual way and then I will include an accessible version.

emoticon Savasana/ Supported Savasana &/Or Centering Exercise (This will be longer than a minute. Allow for at least 5 minutes).

It may seem like this asana should only be done at the end of a sequence but it can be done at the beginning of a sequence too, as a sort of check-in with the body. It is especially helpful for people with high anxiety, who immediately upon awakening, think of all the things on their to-do list. What about if you have had a restless night? Your sleep was not restorative. Savasana will help bring restoration.


www.yogajournal.com/practice
/corpse-po
se


emoticon Here is the accessible version:

1) You will need a bolster or pillow for under your knees. Use just one pillow for under your head, a fairly flat pillow, and something to support your neck, like a rolled up towel. If you donít have a flat pillow, then remove the pillow and just use a rolled up towel for under your neck.

2) Close your eyes and completely relax the body. Neck should be long, spine lengthened, making contact with the mattress. Roll your shoulder blades back and down so that they are right underneath the rolled up blanket or towel for support.

3) Palms facing up. Notice how you feel.

4) If you donít feel fully supported, like as if your body will slide off the mattress, then bend your knees and keep your feet flat on the mattress.

4) Take a few mindful breaths

5) Mentally relax each muscle group starting from your toes, soles of feet, ankles, calves, knees, thighs, fingers, thumbs, wrists, glutes and pelvis, lower back and stomach, elbows, chest.........all the way up to the crown of the head.

6) Place one hand on your clavicle (collar bones) and one hand on your abdomen.

7) Inhale, feel the belly rise and the diaphragm engaged. The diaphragm lowers.

8) Exhale, lower the belly. The diaphragm is now moving up towards the lungs.

9) Do 8-10 more of these mindful breaths. Notice how you feel.

emoticon ~Namaste~

Edited by: FLASHBACKGIRL at: 7/23/2020 (08:20)
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7/19/20 5:35 P

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emoticon Love this pose.! Thanks KD. emoticon

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JUSTKD's Photo JUSTKD Posts: 1,464
7/17/20 10:31 A

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Always a favorite...

www.sparkpeople.com/resource
/fitness_a
rticles.asp?id=2164


2. For Headaches and a Tight Lower Back: Childís Pose

"This calming pose relieves headaches and stress, while also giving you a great lower-back stretch," says Franklin. To get into child's pose, sit back on your heels while reaching forward with your arms and resting your forehead on the mat. Keep your knees wide with your big toes touching, or you can keep your knees together if you have very tight or sore hips.



Kelli

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7/16/20 10:18 A

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It's the middle of the month, but if not now, when?

For purely selfish reasons, I'm going to post poses from the Sparkpeople Article "17 Yoga Poses for All-Natural Pain Relief" with some variations from other sources.

www.sparkpeople.com/resource
/fitness_a
rticles.asp?id=2164


1. For Sore Calves and Hamstrings: Downward Dog



"The downward dog is a quintessential yoga pose that is excellent for stretching the calves and hamstrings," says certified yoga instructor Jill Franklin, founder of Aerial Physique. Starting from the table pose, push up with your hands and straighten your legs as your hips raise up toward the ceiling, while pressing your heels down and letting your head hang."

As a variation with a chair...

www.sparkpeople.com/blog/blo
g.asp?post
=release_stress_right_at_you
r_desk
_with_5_chair_yoga_moves




Downward-facing dog is a great way to engage your lower body. This full-body stretch opens your upper back, shoulders, head, neck and legs. It also helps to refresh your mind and connect with your breath.

Start by facing the back of your chair and place your hands on the back of the chair, shoulder-width apart. Walk your feet back until your chest is parallel to the floor. Next, engage your abdominals as you lift your ribs away from the floor. During this phase, think about arching out of the lower back and lifting your hips up and away from your shoulders.
Bend your knees to pull back even more, then straighten your legs again. Hold this for eight to 10 breaths.

Kelli

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BLC Sparktastic Summer Slimdown Challenge - Team Pink Flamingos, Summer 2020


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