![]() As you exhale, twist your torso to the right and place your left hand on the outside of your right knee. As you inhale, lengthen your spine upwards. Sit in a chair or ergonomic sitting ball with your feet flat on the floor, and your spine straight. Seated TwistĪnother effective seated yoga pose for easing back pain is the Seated Twist. Hold for a few breaths, then release and repeat as desired. As you exhale, draw your shoulder blades down and back, and engage your core muscles to lengthen your spine. As you inhale, lift your arms overhead, reaching up through your fingertips. Root down through your feet, grounding yourself firmly into the floor. Begin by standing with your feet hip-width apart and your arms at your sides. This pose is a great way to improve your posture and strengthen your back muscles. Hold for a few breaths, then release and repeat on the other side. As you exhale, twist to the right, using your right hand to deepen the stretch. As you inhale, lengthen your spine and sit up tall. ![]() From a seated position with your legs crossed, place your left hand on your right knee and your right hand behind you on the floor. This means a lot of personalized attention and guidance.To begin, let's move into a seated twist, which is a gentle yet effective stretch that targets the muscles in your back. You are encouraged to move at your own pace, honoring the abilities and limitations of your unique body. Near the end of class, you will be guided into a place of deep relaxation called shavasana. You will be encouraged to FEEL the pose, and to be aware of physical and emotional sensations that arise throughout your practice and learning the connection between breath and ease of movement. Props (bolsters, blocks, blankets, chairs) are used frequently to bring the pose to you instead of you to the pose. Focus is spent on alignment with lots of cueing and hands on adjustments. Many classes have a theme whether it be a focus on hips, shoulders or back or an overall feel good class. The physical part of the practice is a blend of warm-ups, standing, seated, and supine poses yoga postures called asanas. Please do register early if interested, as these classes fill up quickly.Ĭlasses begin with breath awareness and pranayama to center you and to shift your attention from the busyness of your day to a quiet and peaceful place in your body. Learning to become aware of your breath and the sensations of your body will become easier with regular practice. Sessions noted "FULL" cannot accommodate drop-in students. Check the web before dropping in to any pre-registered course. Please note: Drop-ins are available ONLY with space permitting. Mat rental is included in the cost of pre-registered sessions. ![]() Students build each week on what they've learned the week before. You share an 8 to 12 week journey with the same group of people each week.Ĭlasses are friendly, relaxed, and designed to encourage a sense of community. If you chose not to continue after the first week, then, not to worry you will be refunded subsequent classes ( must be requested before the second class) Classes are small, capped at 7 people in order to offer individualized attention and to build on what has been learned the week before. Our classes run as 8 week or 12 week sessions by registration. Do I have to sign up for a series of classes or can I just come and try a class to see if I like it? ![]()
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