Find your most comfortable reclined position and press play - this is a live excerpt from last night's Yoga Nidra class to help you progressively relax body, mind and soul. Enjoy!
Friday, August 24, 2012
Thursday, August 16, 2012
Yoga Practice for Sciatica
This is my tried and true practice for Sciatica prevention. The "sciatica" most people suffer from is the result of nerve impingement by the hip rotators, deep in the buttocks. This practice helps to release that tension, lengthening and strengthening the muscles to help prevent flare ups. If your sciatica is acute (meaning it hurts like crazy right now!), this is not the best practice for you. If your sciatica comes and goes and is currently "gone," now is the time for this practice - practice faithfully and it may never come back!
If you are unclear on how to do any of the postures mentioned, just shoot a comment my way and I will be happy to elaborate :-) Hold each pose a comfortable length of time. Don't push the poses, remember that this should feel good!
Start Reclining:
Savasana - Final Relaxation Pose
Dirgha Pranayam - Full Yogic Breath (to be continued for the remainder of the practice)
Puvana Muktasana - Knees to Chest
Jathara Parvrtti - Abdominal Twist
Roll onto belly and rest
Table Pose
6 Movements of the Spine - Cat/Dog, C-Curves, Thread the Needle
Fire Hydrant - lift one leg, knee bent, foot flexed and circle the leg in the hip
Warrior 1 --> Warrior 2 --> Revolved Triangle --> Repeat Other Side
Tadanasana - Mountain Pose - be sure the insides of your feet are parallel, this is one of the best poses for preventing sciatic pain!
Garudasana - Eagle Pose (legs only to be gentler)
Adho Mukha Savanasana - Downward Dog
Lower Onto Belly
Shalabasana var. - Locust Pose variation, opening and closing straight legs
Kapotasana - Pigeon Pose - lift torso up and down on breath several times (working the action from the hips and with the legs as much as possible) before folding into Resting Pigeon
Roll Onto Back
Setu Bhandasana var. - Rolling Bridge - rolling spine up and down with every Exhale
Puvana Muktasana - Knees to Chest
Jathara Parvrtti - Abdominal Twist
Savasana :-)
If you are unclear on how to do any of the postures mentioned, just shoot a comment my way and I will be happy to elaborate :-) Hold each pose a comfortable length of time. Don't push the poses, remember that this should feel good!
Start Reclining:
Savasana - Final Relaxation Pose
Dirgha Pranayam - Full Yogic Breath (to be continued for the remainder of the practice)
Puvana Muktasana - Knees to Chest
Jathara Parvrtti - Abdominal Twist
Roll onto belly and rest
Table Pose
6 Movements of the Spine - Cat/Dog, C-Curves, Thread the Needle
Fire Hydrant - lift one leg, knee bent, foot flexed and circle the leg in the hip
Warrior 1 --> Warrior 2 --> Revolved Triangle --> Repeat Other Side
Tadanasana - Mountain Pose - be sure the insides of your feet are parallel, this is one of the best poses for preventing sciatic pain!
Garudasana - Eagle Pose (legs only to be gentler)
Adho Mukha Savanasana - Downward Dog
Lower Onto Belly
Shalabasana var. - Locust Pose variation, opening and closing straight legs
Kapotasana - Pigeon Pose - lift torso up and down on breath several times (working the action from the hips and with the legs as much as possible) before folding into Resting Pigeon
Roll Onto Back
Setu Bhandasana var. - Rolling Bridge - rolling spine up and down with every Exhale
Puvana Muktasana - Knees to Chest
Jathara Parvrtti - Abdominal Twist
Savasana :-)
Wednesday, August 8, 2012
Moon Salutation Practice
This variation of one of the many Moon Salutations (Chandra Namaskar) is a great full body strengthener. Incorporating backbends, forward bends and side bends it is also great for improving overall flexibility. Follow along as I lead you through one round, then repeat as you like for a rejuvenating yoga practice!
Thursday, August 2, 2012
End of the Summer Gentle Yoga Class
Last class of summer term for my Gentle Yoga class at NMT last night. Still VERY hot outside and in so we stayed low to the ground and mellow. A lovely end to a class meant to help de-stress and relax :-) Here's a rough outline of the class ... Let go and practice well!
Supported Fish (reclined with rolled blanket under spine)
Dirgha Pranayam (full yogic breath)
Puvana Muktasana (reclined knee to chest)
Supta Matsyendrasna (reclined knee down twist)
Sun Breaths (seated, arms up and down with breath)
Side Stretch (seated)
6 Movements of the Spine (cat/dog, c-curves, thread the needle)
Shalabasana (locust pose)
Kapotasana (pigeon pose, up and down, then resting pigeon)
Upavista Konasana (wide angle forward fold)
Sitali Pranayama (cooling breath)
Meditation on the Breath
Savasana
Namaste!
Supported Fish (reclined with rolled blanket under spine)
Dirgha Pranayam (full yogic breath)
Puvana Muktasana (reclined knee to chest)
Supta Matsyendrasna (reclined knee down twist)
Sun Breaths (seated, arms up and down with breath)
Side Stretch (seated)
6 Movements of the Spine (cat/dog, c-curves, thread the needle)
Shalabasana (locust pose)
Kapotasana (pigeon pose, up and down, then resting pigeon)
Upavista Konasana (wide angle forward fold)
Sitali Pranayama (cooling breath)
Meditation on the Breath
Savasana
Namaste!
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