Hi my name is Lindsay Gibson here at Majestic Yoga Studio today is Day 15 and
we are halfway there have fun
Hi I'm Brian I teach at Majestic Yoga I've been teaching for about eight or nine
years and this is a simple sequence that I do on my own a lot and then I start my
group classes just as a warm-up with a lot and it's about just being able to
stabilize and drop into yourself and your breath so let's just start lying
down in the back have either a yoga strap or honestly you can just use like
a hoodie will be absolutely fine and just come and lie down on your back with
your feet planted under your knees and why don't you take your arms out a
little wide for me and just flop
and this is gonna be great today for lower back pain or again just as
something to do to relax yourself but we're gonna do a little work to just
start by taking some yawns I like breaths so that in a in a passive way
you can start to elongate your exhales
do that the next time too
good good yoga breathing for me is less about being able to pull and inflate and
more about what's the quality of that out-breath and leaving each time what's
your belly quiet
and then bring your feet a little bit wider like as wide as the mat I want you
to try to keep breathing that way I keep exhaling for like like an ohm for a
moment each time and then with your feet about as wide as the mat turn your toes
a little bit open and just let your knees start to fall over to the left
till they just drop and then turn your head to the left - and reach your right
arm towards the ceiling and then reach your right arm behind you next to your
head and this is someplace will be for a moment don't like harden to get as far
in as you can just fall on your butt full on your middle back and work on
exhaling with quality with adoration again where your breathing system your
your belly kind of like the piston of an engine is is getting revolved each time
you get to that bottom of your out-breath
and you don't have to think about this as pressing that top knee that right
thigh toward the floor sometimes I'll hold my right inner knee my right inner
thigh up a little bit and really think of reaching forward reaching my right
arm back we're getting longer without losing that sense of being really just
falling at my middle just that it's still able to take these out breaths and
then and then the next one
and slowly from somewhere in your low belly hold your legs back up and why
don't you even bring your feet a little narrow or point the toes forward again
bring the hands to the belly and just take a sigh or two to sort of re land
that works and then and then again set your feet a little wider you might bring
them a little closer to you turn your toes slightly out and you're just gonna
let your thighs hang over rightward again and especially at the beginning
here don't really push for it he's falling over turn your head to the right
as well reach your left arm towards the ceiling you could take your left arm
next your head behind you but let the quality of this not be so I want you to
drop into your soft middle back I want you to find this this drop into the
bottom of that long out-breath that's that's what you're doing
and if there were to be any kind of pressing more don't think of it as
pressing down you know with that top thigh maybe but almost make the the left
inner knee a little buoyant and get longer front to back trying not to lose
that sense of the the back ribs just that that whole exhale there and you can
you can create firm action but still feel that there's that response
she's just gonna take another long exhale or two to work on that
and then kind of from somewhere at the top of your inner thighs to slowly pull
your knees up or your hands to the belly maybe walk the feet around a little bit
just find the middle for a for a thigh or two
and feel that the center of your back could still have this very just dropped
in dropped into the mat quality and interlace your fingers underneath your
skull but just let your head stay heavy in the hands for this first moment so
bring the skull on to the knuckles and then point your elbows straight up but
just leave the head heavy in the hands and take some exhales again and field at
the base of your spine could just be fallen heavy could be dropped and that's
sort of like right at that the middle of your back ribs there could just be a
fall in quality it's like point pointing your elbows up has spread your shoulder
blades kind of shown your back to the floor a little bit and then just let
your back yeah if so it kind of saw her body shift a little bit
when she just don't let that that rib in her middle back just drop she's gonna
take a couple more exhales to just keep the tide flowing
now lift your head just a little like just barely lift your head and see that
that amount of effort doesn't cut you off the fluidity in your vitals that
we're working on cultivating and then see if you can lift your shoulder blades
so lift your upper back ribs a little bit but without really pulling the
forehead forward so you're almost almost lower your forehead a little can you
isolate to just lifting the shoulder blades and then key back failing and
keep this sense that right at the center of your middle back there's just this
dunk your low back your the base of your spine the base of your spine is also
still dropped on the floor just dropped good and I want you
to take a couple more out breaths to try to isolate the movement through this so
it's not crunches
she can just slowly rest the head down just slowly put your head down bring
your hands to your front of your thighs for just a second
and then reach your left arm overhead straighten your legs
reach it all the way to the floor and then roll onto your left side on your
arm so she's gonna put her head heavy on the arm with the whole body stack and I
want you to look down your belly and really bring ankles hip bone armpit all
together you can turn the bottom palm the bottom arm the palm hop and just
leave the top hand in front of you for the first moment to feel more for sort
of rolling on the hip and feeling you'd rather roll forward than back and can
you really get a sense that seems sort of dunk like in the back body of just
don't falling right on that good spot of your outer hip for a series of long
exhales and that's really where we're trying to send a message to the body
trying to stay present with that moment where the exhale is ended but you're
gonna let the belly come out when the inhale comes in like release and so I
really I really link my sense of support to that sense of my exhales being able
to end and it's not about like it's just what the the natural I want you to
notice the natural pulse and support in there and if you want to balance and
take your top arm onto your body you can do that but it's actually hard it's
actually hard and so I want you to feel you'd rather roll forward than roll back
you can get that same sense of don't with falling on your outer hip socket
there and there's steady L bruh and the head could be heavy on the arm it's hard
so working on this another couple moments you'd soften the top arm
and try to really just rely on that bottoming of the exhale soft
support she's feeling I'd rather roll forward
than fall back on my bum
and then she roll over so roll onto your back take a second
wanting to bring your feet in again bring the hands to the belly again take
a yawn sigh moment and then as you're ready come roll on to the other side you
can roll away from the camera let them see your back body and bring the head
onto the arm and start by actually looking with your eyes at your toes and
lining ankles hip head elbow all up and seeing can I fall on this spot
and breathe out
each time
and then the bell he lets out when you breathe that
and when you're ready if you're ready it might be better for you if you have a
lot of hip pain it might be better for you to just work on this quality in
there but you can put your arm on your body and add to it is it helpful for you
to add to it you let your head be heavy on your arm take a couple more long
exhales like four
sometimes you might notice yourself just kind of like not being able to it's cool
just remember again what is that all the way through the spine you can play with it
she's gonna flop on it we're back again and bring the feet in bring your
hand through the belly again just take a sigh and bring the feet a little a
little closer to your bum maybe a little wide just pointing the toes straight
forward and let your arms just fall out to a tee for me and then start to reach
your knees away from your head forward to lift your bum a little bit for a
bridge pose but I call this version a Hammock Pose so I actually want you to
not lift your butt very much at all and then just be a hammock and let yourself
fall through it if you want you can even take your arms overhead as long as
there's like a floppy quality at your elbows yeah there we go I want you to
just take those five breaths where we go back to being attentive and maybe go
back to noticing a specific rib that gravity has against the mat
and noticing how your breath is shifting that rib's relationship to gravity
to the mat
if it feels like your feet are too far away from your head you're probably
right pull them in a little bit get a sense of support I don't
hate that for her and then from here see if not really lifting your chest all
that much more yet you could create an arch in your lower back you could lift
your lower back higher than your butt but still have a sense of rest on those
upper ribs still have a sense that there's this falling on to that rib it's
on the mat underneath there I'm pressing it down you're just falling on it
and What''s difference? What's the difference between that?
and so I'm gonna ask her to even more really show us an arch under here
but let the bum just kind of drape pretty close to the ground so she's
arching and then instead of like pressing your back into the floor can
you just fall on your back with your spine in that position
and we'll take a few more breaths you can gently press your head yes into the
floor like press your scalp a little into the mat
and then just slowly lower down and relax
and interlace your hands behind your head again and just rest your head in
the hands point your elbows up and wait another moment because as you take a few
breaths reset that's a nice move you can do a little wiggle walk on your
back into the mat but then let the body relax so base a spine is heavy center of
the middle back don't and you can feel that when you
take that out breath that that spot on your middle back sort of you never just
want to pull into one direction when we're doing this stuff it's like you're
on a raft it's like you're floating and so if she lifts her head just a little
bit go ahead lift your head some and wait relate that shift of gravity along
your back to your breath and then see can I lift the shoulder blades but not
so much pull the forehead forward so that's actually really hard and could
you still exhale and get a sense of not squeezing your butt the base of spine is
just heavy now I want you to just float one leg in the air make sure you're not
curling your tail up you've just got a heavy base of the spine if it's
comfortable you can straighten that leg it doesn't have to be vertical maybe
even go a little forward just to show it that's fine and then I want you to try
to rotate this thigh bone in its socket and still be exhaling and still not be
pulling your forehead forward and still have a sense of the base of the spine
just thunk dropped into the mat it's actually pretty hard for her I can see
the challenge coming she's gonna take a few more breaths and all this this
movement this not pulling on the head it's all about kind of training really
our reaction to the vitals to the exhale to how we carry the middle and let's
just switch legs you can rest your head in between take a couple moments do a
little dance and maybe your head still up go ahead take your other leg up
and just make sure that this isn't coming from a place where we start to
try to really pull the tail up off the floor the base of the spine is dropped
the middle back is just resting and as you're trying to get the shoulder blades
up we're seeing that we're not just pulling the floor head forward this is
hard work she can give it even a little less in this leg as we just test what
happens in the socket what happens along the base of the spine when we rotate the
femur this this die bone in that socket and that is really gonna challenge her
ability to exhale but if we can speak to this area like this we're setting
ourselves up for success and we can just relax everything and just let the arms
fall down wherever you can take a quick shavasana just slide your legs out and
feel good for your belly
and here's where you could use a yoga strap we're honestly just an
article of clothing and I'm gonna we're gonna demonstrate with a hoodie because
sometimes it can be nicer even to have like this broad fabric so coming back to
neutral it's been our starting point a bunch of times now feel that your belly
is soft and with your arms out to a T this time and I realize I'm not ready to
do this yet I'm glad you have it pick your feet up and just let your
thighs fall towards your belly and instead of pulling in like it like you
had your hands there or something keep the base of your spine heavy
and instead of checking out keep your exhale going every time and that's gonna
create a shifting in the belly and because we are not crunching in you know
trying to press shut the back towards the floor we can
feel the spine moving a little bit because of that whole exhale you can
feel your thighs sort of washing away from and washing up on the belly maybe
even just the fact that that out-breath is still occurring doesn't have to be
perfect you can feel your lower vertebrae slightly graph on a raft
so now as you take your hands to the shins we're not trying to pull the butt
off the floor press the base of your spine down and rest fall don't onto a
neutral back and take a couple breaths feeling that even holding your shins and
you can bring your knees too close little closer together if you want isn't
cutting off that slight movement that was happening in your lower back that
slight tilt of the thighs touching the skin of the belly
now informed by this place the feet back on the ground and neutral grab your
hoodie or strap and take your right leg up and reach your arms up straight to
grab whatever you got there while me and her we can do a version of this pose
where the foot comes in over the face I want you very purposefully to put your
leg vertical and make the base of your spine heavy both sides of it and what
this isn't is trying to press the low back towards the floor we're trying to
stay with this sense that just the breathing exhale completely it's gonna
keep us a little versatile under there
and if you do really like to bring that foot close to you you probably really
like to stretch your inner hamstring okay so grounding the right side of your
hip bone I'm even pressing on her a little bit and keeping your knee from
turning in is gonna help you work with your our hamstring keeping the leg up
here is gonna help you work with hip flexor hip pain sources okay now if we
were to move on from here I want you to keep your legs straight so you're not
using your biceps we'll slide the left the left heel half way forward so don't
slide your legs straight so take your left heel half way forward and then pull
lift the front of the foot and pull your left heel and outer right hip towards
each other and then press your left heel away from you on the mat and then pull
it towards your right hip and then press it away from you and what we're
experimenting with is the way the weight is sitting across and on the base of the
spine so if she were to take her left leg straight you can try maybe don't do
it all the way she's gonna notice if suddenly the weight is all on one butt cheek
this happens so easily right so watch
your out-breath again watch me relax your eyes
and take a little bit longer maybe both legs end up straight it might really
help you to keep the left foot bent or on the ground right if she's taking that
left leg all the way straight we still want a feeling basis spine is just dropped
give it one or two more of the breaths
and then put both feet on the ground set the thing to the side for a second you
might go right to the other side but I like to bring the feet to neutral under
the knees take a breath or two to feel the middle and then you take your other
leg up and again especially if you're used to doing it another way like bring
the elbows to the floor or bringing the toes over the eyes I want you to
actually point your foot into your prop press into the puddi to bring the leg
straight up and down right forward and straight up and down and then instead of
pulling your foot more in from here we're trying to fall on to the base
we're trying to fall on to the base relax the tongue and ultimately what
what resets me to that awareness of my spine of my middle is that that duration
of the exhale and just the ability to do it and then you can get a little more
subtle about am i forcing my lower back vertebra into a position or is the
breath gently coasting me and if you want to take your right heel halfway
forward and start to play a little bit remember it's not about can i play with
reaching all the way out it's about can i play with how i'm responding to the
weight shifting across the two sides of the base of the spine left to right and
you can play with this less less can be more more can be more just don't get
grunty on me in the throat keep the head relaxed keep exhaling
we're almost done today
and even though this is can seem like a more passive variation you can really
like push a little bit yeah I like that and bring the weight back on this one
all right and when you're done we can set the prop to the side slide the legs
out straight interlace your fingers press your palms up and then reach the
arms half way overhead not all the way and just wait here a few more breaths
you can reach your legs a little stiffly forward if you want
you can take the arms a little more if you want but if your back just like
totally shifts its connection to the floor
maybe stop just before so you still have a rested sense a bit another exhale or two
and then bring the arms down at the sides give the feet and legs a little
wiggle and this would be a great time to take shivasana this would be a great
time to turn over and do some Sun Salutations or check into one of our
other 30 minute videos of a more active class but like I said this is something
when I have only the time then I actually do a lot to help stabilize my
center so thank you so much have an awesome rest of the day I hope this was
helpful for you and Namaste
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