![]() Rogersīring your arms out to the sides of your body with your palms facing up. Spend 15–30 seconds per foot on each move. Try other foot movements like circling your feet or pretending to draw letters in the air with your toes. Try spreading your toes apart and squeezing them back together. Roll your feet from side to side like windshield wipers. Explore different foot movements, trying to coordinate them with your breath. RogersĮxtend your feet out in front of you, placing them on the floor, a folded blanket, or a bolster. Exhale, and turn your torso to your right. Raise your arms out to your sides at about shoulder height. You can place your feet flat on the floor, or on blocks to increase the stretch in your inner thighs and hips. Widen your legs, and turn your toes outward. Instead, try sitting tall with a neutral spine, moving into Cow Pose, then returning to a long spine. Continue for 3–5 rounds.Īvoid rounding your back if you have osteoporosis. Inhale, lift your chest, and gently arch your back into a Cow shape. RogersĮxhale, and round your back like a cat, tucking your chin toward your chest and sliding your hands down your knees, making “claws” with your fingers. Marjaryasana-Bitilasana (Cat-Cow Poses) Photo: Sarit Z. If you have arthritis or osteoporosis, try these moves as micromovements, meaning as subtle, internal movements with almost no motion at all. Continue for 3–5 rounds.Īvoid rolling your head back, since you can grind your vertebrae together, causing unnecessary compression in your cervical spine. Exhale, and bring your chin to your chest. ![]() Exhale, and bring your chin toward your chest. Inhale, and roll your head to the right, bringing your right ear toward your right shoulder. ![]() Exhale, and lower your chin to your chest. Inhale, and notice energy rising up from the earth through your body as you elongate your spine. To do this, exhale, feeling energy moving down into the earth. Take a moment to check your posture and lengthen your spine. Sit on your chair with your back supported and your feet grounded on the floor (or on props if your feet don’t easily reach the floor). As long as you feel safe in your practice, it’s fun to explore and create on your own or with your teacher. Use Your Creativity: Let the underlying purpose of the practice-whether it’s relaxation, strengthening, or increased mobility-inspire you. If it feels like it’s working for your body, consider doing a few repetitions rather than holding in a static way. This allows you to focus on opening in a conscious way.Įxplore Trial and Error: As you practice, try a movement once to see if it’s comfortable. ![]() For example, when practicing heart openers such as Cobra Pose, a seated version using a bolster on your lap can help you anchor into your hands, open your chest, and lessen the backbend’s intensity. Deepen Your Practiceįind the “Why” in Each Pose: Identify a pose’s underlying benefits, then try to access those benefits with props. For example, are there sensations in the bones, joints, muscles, or organs? Are they feeling tired or awake, hungry or full, hot or cold? This is a time to observe rather than judge. Invite your students to notice what is happening in their bodies. This inner awareness, interoception, helps us to become more sensitive to our experiences. Yoga allows us to shift our focus from the outside world to the inside world. This understanding can create a more welcoming, less competitive environment. Or, is your offering aligned with the underlying purpose of yoga-connecting with the heart? Advanced yoga is not just about challenging asana. Learn more about how to make yoga accessible for all types of bodies Let Go of the Perfect PoseĪsk yourself if you are teaching a physical practice that is just about moving the body into shapes. Use invitational language such as “try this position” or “see how it feels to do this,” rather than command language such as “do this” or “do that.” This empowers students to make decisions regarding how to move their bodies rather than simply follow instructions. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!Īs you practice, try a movement once to see if it’s comfortable. ![]()
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