Posts Tagged ‘gentle yoga’
Posted by terrepruitt on September 6, 2014
I like this pose, Utthita Hasta Padasana (Extended Hands and Feet Pose). It is an easy pose. It is one of those asanas that can be used in so many places in a yoga routine. It can be used in the beginning to allow you to “come into your body” and start the process of concentration. It can be used in between other poses, either to rest or reset, or to allow for an easy transition. It can be used at the end. It can be used to help practice awareness and learning sensations in your body. I often use it as part of the cooldown in my Nia classes. It is basically something almost everyone can do. Sometimes it might present an initial challenge for some needing help with balance, but after a bit it becomes easy. I like it. It is very versatile.
Generally no matter when or where in the routine this pose is placed in my current yoga classes we do not hop into it. We step into the wide stance. The feet are beyond the width of the shoulders. If we have come from a mountain pose then we continue with our reaching, lengthening, relaxing, and lifting, but if we are stepping into this from another pose then we check our posture. We want to reach with the crown of the head to the sky, lengthening the neck – creating space between the ears and the shoulders, we allow our shoulders to relax and our shoulder blades to “drip” down our back, we lift the ribs off of the hips, and lift the knee caps by activating our thigh muscles. The feet – in the wide stance – are parallel to the edges of the mat and each other. The chest is open. Arms are stretched out to the side, elbows and hands are at an even height with the shoulders. We are reaching for the opposite walls.
Standing there you open your chest and create space in the joints. Reach up to be taller and reach out to be longer. The head reaching up, the arms reaching out. Feet are firmly planted, weight is evenly distributed over the entire foot (both feet), toes are spread. Here is where you sense the strength and stability while opening.
This pose is traditionally done from the mountain pose with hands at chest level, finger tips touching in front of the heart center. Then when you hop your legs into your wide stance you put your arms out at the same time. In order to be “gentle” we step into our Utthita Hasta Padasana.
Many yoga poses are challenging. Many test strength, many test balance, many test flexibility. The ones, like this one might be very easy so the possibility that they are over looked and not practice in many yoga classes could be very high. But it is the easy asanas where sometimes we learn the most. We learn to take a moment to sense the body. What does it feel like to stand wide, reaching and lengthening? What is the sensation in my bones? What is the sensation in my muscles? Can I open my chest any further? Can I make my arms longer? Check into these sensations. Allow yourself to learn and become familiar so that you can do more challenging poses with the body knowledge you have gained from the easier poses.
Do you do this pose as part of your practice? Do you do this pose in the yoga class you attend?
Posted in Yoga/PiYo/Pilates | Tagged: asana, body sensations, chest open, Extended Hands and Feet Pose, gentle yoga, Nia, Nia Classes, Nia cool down, shoulder width apart, stability, strength, Utthita Hasta Padasana, yoga classes, yoga poses, Yoga Practice | Leave a Comment »
Posted by terrepruitt on July 1, 2014
I once briefly wrote about the Downward Facing Dog yoga pose in my post Down Dog. This is considered a resting pose. For many; those starting out or those wanting a gentle type of workout, it is not extremely restful. There are many muscles that are being used so it is a very active pose. This pose could be qualified as a “push exercise” or using the muscles that are used for pushing. Muscles on the back of the body are considered the “push muscles”. There are many benefits to this pose.
The lower body gets the biggest stretch. If you are able to straighten your legs and place your heels on the ground the back of your legs get the stretch. The hamstrings get a good stretch along with the calves. If your heels are up there is still a nice stretch going on. With many people working in office chairs and having the posture of bent legs, tight hamstrings is a very common situation. So having heels up and bent knees is a widely used modification.
No matter how your legs are (straight or bent) your arms are holding you up. This pose does require your arms to do some work. It is considered an arm supported pose. In conjunction with latissimus dorsi, the muscles by the ribs, and your deltoids the triceps are working. So for some their arms might feel fatigued. So even though this pose is allowing for a very big stretch in the back of the legs there are muscles working on the top half of the body.
Even though the focus is in pressing the tailbone to the sky we don’t ignore the front. The front of the legs get a bit of attention, as we are lifting the knee caps. We also have a sense of our spine lengthening.
In addition to increasing flexibility in your legs, hips, and ankles. And strengthening arms and wrist, this pose relieves depression and helps calm the mind. Additional benefits include:
-Energizing the body
-Increasing circulation
-Improving digestion
-Relieving headache, insomnia, back pain, and fatigue
And it can be therapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis
I have learned to like this pose a bit more. I was reminded of what I tell my students and what we practice in Nia. Find the Joy in the movement, if you cannot tweak it until you do. I believe a portion of my dislike of this pose back when I first wrote about it, was that I was forcing it. I was doing it in away that did not feel good for my back. Once I stopped the complete loose action of my spine, the pose became more comfortable. As it became easier there was room to move into the pose better and relax into it.
So, like many things it is good to do it at your level. As you improve it can be done better. The benefits can be received throughout the practice. It is a practice.
How is your Downward Facing Dog?
Posted in Yoga/PiYo/Pilates | Tagged: calms the mind, calves, Down Dog, Downward-Facing Dog, exercise, flexibility, gentle yoga, Hamstrings, help with insomnia, Nia, push exercise, relieves depression, resting pose, workout, Yoga, Yoga Pose | 6 Comments »
Posted by terrepruitt on June 17, 2014
I teach Nia for the City of San Jose and the YMCA. I have been teaching Gentle Yoga too, but that is different. The Gentle Yoga classes are usually smaller both the actually room we are in and the number of people. And with yoga we don’t need the music loud so often times my iPhone in the middle of the yoga mats serves us just fine. But with Nia we need the music loud. Not “Zumba-loud” because I still need to be heard over the music, but loud enough that I can hear my music cues and people can get a sense of the music. With most of my classes the number of students is more than yoga and the venue is larger. I actually have taught at some places where the audio system did not work so I tried using my phone and it did not have enough volume. With Nia people follow my lead, but they also move their body in their own way so it helps them dance when there is music to dance too. So since I teach in all different places and the audio system is not always the same I have a variety of speakers. I had been looking at one for a couple of years, but never wanted to invest the money. But one day my hubby and I were at Costco and we saw a device I had been looking at. He wanted to get it. I hemmed and hawed, but we came home with a Block Rocker.
I had almost bought one before but with every model they came out with something different so I was trying to decide which one to purchase. Then they came out with a Bluetooth enabled version. I wanted to know that I could still use an Aux cable because Bluetooth can be spotty. I had not been able to determine that from my shopping online at first. And then I forgot about it until I saw it in Costco. We pulled it off the shelf and checked it out. Read the box to make sure it would play music both ways — via Bluetooth or a cable. And my hubby put it in the cart. All the way around the store I kept thinking, “Yes. No. Yes. No.” and on and on.
We came home with it. We plugged it in and hooked it up to our devices. It was pretty cool. Both my husband and I have used it around the house. It does GREAT house sound. Our house is an acoustical “weird-mare”, but it works great. Both of us have used it out in the yard. But none of that is in a big room with people in it. And I am not complaining that the rooms I have been teaching in have sound systems. That is GREAT. I am very fortunate. I have not had the opportunity to use my big speaker.
My Group Ex Nia Class with the City of San Jose on Tuesdays and Thursdays is normally held in the dance studio. But this summer there is Summer Camp in there for the kids one week every month. So at the beginning of the year my supervisor moved us from the dance studio to the Multipurpose room. I didn’t know if this room had an audio system. I have been telling my class for months that we were going to be in the MPR for a few classes this summer. Then for the past two weeks I have been reminding them of the actual dates. I would have been very upset with myself if I had shown up and not be prepared. Here I have been preparing them for months and then I didn’t have music. I am soooooooooo glad I thought about my Block Rocker. This is EXACTLY what it is for.
I even remembered to charge it the night before. Ya see it is a Bluetooth device and it has a rechargeable battery so it can be used totally cordless. Squeeeee!
So I used it today and it worked GREAT. I am super happy. I love it when things work out. I am so glad that Costco had it and it was such a good deal. As I said, I had been shopping for them for a couple of years and was happy this one was priced lowest of them all. Even though it was the newest model.
Here is some information copied from the ION website:
•Streams music wirelessly from any Bluetooth music-playing device or phone
•Works with iPad, iPhone, iPod touch, Android devices, and more
•Input for a microphone (came with a microphone), instruments and other audio sources
•High-quality microphone included
•Built-in digital AM/FM radio and retractable antenna
•USB port for charging iPad, iPhone, or other devices
•Built-in battery provides up to 50 hours of use
•Bluetooth range of up to 50 feet
•High-output powered 2-way speaker
•1/8-inch auxiliary input for amplifying other audio devices
•Recessed wheels and telescoping handle for portability
•Rugged design to withstand heavy use
•Projects high-fidelity sound up to 150 feet away
•Built-in cradle for your smartphone, iPad, or other device
It does not have an equalizer so it will not be “perfect” sound. It is what it is. It is great . . . in my opinon . . . for exercise classes. Oooo, I am so excited. You know me, I like to share when I am excited about things. When I learn of something that helps make MY life easier I like to share. I like to let you know so perhaps it can help one of you.
Can you see yourself owning one? Do you think you could use one? Do you like to have people over for outside grilling and/or BBQing?
Posted in Misc | Tagged: AM/FM radio, Android devices, Block Rocker, bluetooth, City of San Jose Nia Classes, Costco, dance exercise, exercise classes, gentle yoga, ION audio, iPad, iphone, iPod touch, Nia, Nia Classes, Nia classes at the City of San Jose, Nia Music, Nia people, smartphone, wireless speaker, wirelessly, Yoga, Zumba, Zumba classes, Zumba music | 6 Comments »
Posted by terrepruitt on April 10, 2014
If you have read almost any of my posts you have heard me say that I use my blog as a recipe book and my reminder for things. So today I am writing myself a post about the foam roller. I know I have talked before about using tennis balls to roll out a muscle issue in my back. I actually used a different type of ball – like a huge super ball – because I don’t have any tennis balls, but it helped a lot. This time it was not a muscle issue. And I am not necessarily recommending this as something you should do. I was a little nervous doing it myself, but I really was getting to the point where I couldn’t tolerate the pain any longer. I couldn’t move my head. Driving to teach my Nia class this morning I was doing the full torso twist as I changed lanes . . . I had to lift away from the seat and turn my whole torso because I could not comfortably turn my head. So I used my foam roller to roll out my back.
I believe sometimes stress is held in the body. I think that there is a little stress going on right now. Ya think? And I believe I am holding my stress of late in my back. Normally, as I somewhat alluded too above, I might have stress held in the muscles, but this time it was more in my spine. I am more brave when it comes to muscles or connective tissue issues, but a little leery of trying to adjust my spine, but as I said, it was needed. So I laid down on the foam roller so that I could roll it down the length of my spine.
Now I want you to know that if you have back pain you should see a professional. A professional as in a doctor, a chiropractor, an osteopathic physician , etc. Someone that can treat you and your back. If you are familiar with your back issues and you feel comfortable doing this, that is up to you.
So I used it on my back as I did on my hamstrings in my post Roll Out The Hamstring. But on my back I gingerly rolled on the roller. I started about mid-back,then rolled up, then down. I used my arms to support my weight a bit. Ahhhh, it was fantastic. I moved freely the rest of the day, which was great because I had a Gentle Yoga class to teach tonight. I also did the vertical stretch shown in my first post about foam rollers, Foam Rollers are COOL!
Well, this might be something that might help you, again, I caution you. But I know it will help me, but now I just have to remember and that is why I am posting it. I definitely need a reminder for something occurring during this period of time.
Have you ever used a foam roller? What do you use them for? Do they help with massaging your muscles?
Posted in Foam Rollers | Tagged: back pain, back stress, chiropractor, Foam Roller, gentle yoga, muscle massager, Nia, Nia class, Nia Teacher, osteopathic physician, tennis balls | 2 Comments »
Posted by terrepruitt on March 4, 2014
There are a lot of yoga poses. Especially since a lot of them I know are the modification of the actual pose. Some of these modifications seemed to have morphed into their own pose with their own name. In addition to teaching Nia in San Jose, I am now teaching Gentle Yoga. And I was thinking. I wanted to make a list of my favorite poses. I was thinking I could have a list and do them every day. But it turns out that I like a lot more than I was thinking. And some I don’t like at all. And some I look at the picture and guffaw, saying, “Yeah, right?” Anyway I came up with about 38 poses that I really like, ones that I would call my favorite. I have a feeling that I am forgetting a couple too so I bet my list could really be in the 40’s. I could do over 40 poses a day, but I would rather do less and repeat a handful of poses then just work my way through all of my favorites. So then I circled ones that I would like to do every day and I ended up with 16. I was thinking I could do those 16 every day. But then I realized that while I will probably do that every once in a while I would be better off just picking some from the list everyday. Whatever strikes my fancy. I feel that if I pick a group every day I will end up getting the exact practice I need for that day. It could end up being my favorite 16 of the favorites.
I do feel that my “favorites” for the day will end up being exactly what I need. I plan to post about some of my favorites. Working my way through the list. I have already posted a few of them. One of my favorites that I have posted about is the Gate Pose. This is a balance pose but it is done on a knee and an extended leg. Not all balance poses are done standing. This is a pose that helps with stabilization, strength and flexibility.
Another favorite with a post is the Locust Pose. I REALLY like this pose. This is one that I do extremely modified. I mean I’ve seen the locust pose where most of the yogi’s body is off the ground and they are resting on just their sternum, upper shoulders, and their chin. That doesn’t even look comfortable to me. I prefer the belly-on-the-earth-with-the-head, chest, arms, and legs-lifted-off-the-ground version. This is a whole body pose. Not only on my favorite list but on the favorite 16!
I also like the Sphinx. This is another backbend, but with this one we rest on the forearms and elbows. Another pose that made my list is another back bend, the Cobra. This one to me is more of a lift using the back. And another backbend – the Updog – made the list. Updog and Cobra sometimes look the same in demonstration – depending on who is demonstrating. Be sure to check out my posts to see the difference. I use Patrick Reynolds’ video to explain the difference. I think of Up Dog more like a hanging backbend. The only backbend that made my top 16 was the Locust Pose.
The Garland Pose made my list of favorites and the top 16. This is a position I try to find myself in every day. Even if I am not doing yoga or any type of practice, I will put myself in this posture to pick up something. I think that this pose is a great way to help keeps hips bones healthy and juicy. Also pushing up from this squat is good for the legs.
So I have already posted about a few of my favorite poses. So I will continue to explore and share with you.
What is your favorite yoga pose? Why is it your favorite?
Posted in Yoga/PiYo/Pilates | Tagged: backbends, balance poses, Corbra pose, favorite yoga pose, Gate pose, gentle yoga, locust pose, Nia, Nia San Jose, Nia Teacher, Patrick Reynolds, Sphinx, teaching Nia, Upward Dog pose, Yoga, yoga poses | Leave a Comment »
Posted by terrepruitt on February 15, 2014
Well, I am not doing a weekly post to check in on your Goodie Jar, but I do hope you are still doing it or some variation there of. Are you? Are you taking time to recognize the good in life? I hope so. I am. I believe I mentioned that I wanted to us something else to hold my notes regarding the good things. I have a lot of beautiful bowls and plates. I decided to use this beautiful blue bowl shaped like a flower. I think it will be good for another month or so. I love having this little gem on the counter. I started off the year using Christmas wrapping paper scraps. I have other wrapping paper scraps to use and little pieces of paper. It all adds to the “goodness of the jar” to me. So far the year is a good one in which to focus on the good things. As with life there are good things and not-so-good things and that is why we have a good things jar.
I have been teaching Nia at a studio in San Jose where I rent the space. I have been renting there since January 2009. At first I rented an hour on Mondays, Wednesdays, and Fridays. But after six months I decided to just rent Mondays and Wednesdays. Well, after five years, I have decided to just rent Wednesdays. So it has been five years of teaching on Mondays at the studio. Monday, February 24, 2014 will be the last one for now. Mondays are a great day to teach because on Holidays people who work are able to attend, but we don’t have enough holidays. It could be that something else will come up for Mondays or it could be that one day I start teaching there again on Mondays, but for now, we will not be dancing on Mondays.
The classes at the community center is growing. I love that more and more people are coming to Nia there. Also I enjoyed my short time substituting a Nia class at the YMCA in Mountain View. I am teaching a Gentle Yoga class on Thursday evenings. And have been asked to teach another Gentle Yoga class on Tuesday mornings. So while one class ends a new one begins.
We are going to have to move our after-Nia-Class-visits to Wednesday. We have one more Monday that we are going to meet. We have been going to Peet’s on the second to the last Monday of the month for about a year now. So we will have to move it to the second to the last Wednesday. I love that our little Nia community gathers after class. I need to get this type of gathering going with the community center Nia group.
So, I am still putting things in my goodie jar. Still looking for, finding, recognizing, seeing those good things. I hope that no matter what is going on in your life you are able to find something good. Something you want to make a note of so that you can read it later on. I really enjoyed reading my good things at the end of the year. Much of it was about Nia but not all of it. Most of it had to do with love. People showing ME love and that is MORE than a good thing, that is GREAT. I hope you have a lot of moments of love that you can jot down and put in your jar.
Well . . . . how is it going?
Posted in Good Things in the Goodie Jar | Tagged: Christmas wrapping paper, community center classes, gentle yoga, good life, good things, good things jar, Goodie Jar, Monday Nia class, Nia, Nia at the Community Centers, Nia at the YMCA, Nia community, Nia January 2009, Nia San Jose, Nia studio, Nia Teacher, Peet's, Peet's coffee, San Jose Nia, San Jose studio, studio rental, teaching Nia, YMCA, YMCA Nia | 2 Comments »
Posted by terrepruitt on November 23, 2013
Bummer. I was so determined to remember every check in to the end of the year and, alas, I got distracted. Yesterday I forgot to post a Good Things Jar check in. It was supposed to be Goodie Jar – Check In #39. Sigh. I do hope you are still filling your Goodie Jar. I will only forgive myself because I was off doing things that actually are notable for the Good Things Jar! I was so excited to be subbing a Nia class in Santa Cruz and I ended up having such a beautiful day, that I just plumb forgot. We had a great focus in class, but I lost my blog focus when I arrived home. The plan is usually something like Nia, breakfast, chocolate, beach, home. This time we weren’t exactly sure of our plan. Turned out to be a fabulous day. As I said, one for the Goodie Jar.
I feel less wasteful when I have someone with me driving “over the hill”. If you live in the San Francisco Bay Area we often call going to the beach “driving over the hill”. It is about a 40 mile drive and–depending on the traffic–can take anywhere from 45 minutes to 90 minutes. If there is a lot of traffic or an accident it can take hours and hours. When I go, I feel as if I should have at least one other person with me. So when I get asked to teach a Nia class over there I like to take someone with me. I have one student who usually is game. She has a favorite chocolate shop over there so when she is “over the hill” she likes to drop by. This last trip I was lucky enough to have TWO students join me.
The wonderful studio where I sub is in the Tannery and there used to be a great little cafe next door. My student and I would dance then go get breakfast, then hit up the chocolate shop, then drive to the beach. We have never actually walked on the sand . . . I don’t need to do that, I just need to be at the ocean. Sadly the cafe is closed — although the sign says temporarily, we missed it. So this trip we went to another place to eat, still got to the chocolate shop then went to the ocean.
A
ll week long it had been raining, both on our side of the hill and over the hill, but on Friday it was as pictured. It was awesome. We were blessed. The place we visited is called Natural Bridges. It is no longer has a “natural bridge”, but the beach is still wonderful.
Also, in regards to the focus, as you might be familiar with, in Nia classes we have a focus and an intent. Well, I had been concentrating on learning a new routine, creating a gentle yoga class, and working out my schedule I hadn’t even settled on what we were going to dance, much less a focus. I often ask my students what they might think or feel they need to focus on. So I turned to my student and said, “Oh snap! I haven’t even thought about a focus. What do you got? Do you have anything?” She said, “I feel I need some healing. I feel kinda uuughhh.” And I said, “Thanks. We can do that.” I turned to one of the other students and gave her a questioning look because she was pressing on her ribs. She said, “This is my first class back after having been in a bicycle accident.” Ah-ha! Healing was perfect as a focus.
It always amazes me and warms my spirit that it happens that one focus needed or desired by one person turns out to be the perfect focus for so many. So often we are able to apply it to what is going on and find an intent that compliments it.
After class one the other student that came with me said that she enjoyed that focus. I shared with her the way it came about and she was surprised because she had thought the woman who was touching her ribs had suggested it. So she too was amazed that it was a focus that was appropriate for all. But that is just how it always seems to happen. It is so great. It is —-ahhhhhh!
We shared a great focus although I was so focused on the Joy from class and my morning in Santa Cruz that I forgot about my Goodie Jar post. But I think you will agree it was worth it.
So, do you think I had a good reason to forget? Are you still filling your Good Thing Jar?
Posted in Good Things in the Goodie Jar, Misc, Nia | Tagged: beach, gentle yoga, good things jar, Goodie Jar, Natural Bridges, Nia, Nia class, Nia focus, Nia intent, Nia routine, Nia San Francisco Bay Area, Nia Santa Cruz, Nia sub, Nia Teacher, over the hill, Santa Cruz, Santa Cruz beach, Tannery, teach Nia, Yoga | 2 Comments »
Posted by terrepruitt on November 9, 2013
In addition to teaching Nia classes for the city of San Jose, I was asked to teach a Gentle Yoga Class. I have taught three sessions and we have one more before the year is over. This last session before the holiday break is a short one, it is only four weeks. In the classes there is a large variety of fitness levels. Regardless of one’s level of fitness I believe it is very important for the emphasis to be on balance and flexibility. They also like to practice inner reflection which I believe enables a connection to the body. The connection is to allow for great stability and ease of movement. In order to meet the varieties of levels we do a cross between flowing through poses and holding them. I might have also mentioned before that we include getting up and down as part of our practice. With this next session we are going to do a progression of backbend poses. I have not yet decided on the progression of balance poses but I have the backbends progression planned. Since we only have four classes and there are five backbends I would like to progress through we will be doing two in the first class. As with my Nia classes, my yoga students are continually encouraged to do things in their own bodies way. Since yoga is a practice they can work into the poses. For the series of backbends they will be encouraged to stay at the level that is acceptable for their own body.
The first backbend we will do will be the standing backbend. Then, in the same class, we will progress to the Locust. The Locust has many modifications some of which can be done with just legs lift or the head and shoulders lifted.
Then in our next class we will move onto the Sphinx. I’ll probably include the Locust in the routine before moving on to the Sphinx, but the Sphinx will be the next in the progression. Then the next meeting we will move onto the Cobra. Excellent for strength, stability, and flexibility. The last class before the long holiday break will be the Upward Dog. Even though the idea will be for the students to progress through the backbends the modifications will be presented so each individual can progress only if they are ready.
Some students participate in yoga more than once a week so they are more likely to be able to participate in the progress whereas others will do so to a lesser extent – and modifications meet that need. This is a great way to work on flexibility. Everybody is moving in their own natural time through their yoga practice so I am excited to present this progression of backbends. I will include other flexibility poses and balances poses as in all the classes. I have been putting the emphasis on one or the other during a class which can still tie into the backbend progressions.
Of course, this is my plan prior to meeting with the class. It could be that after our first meeting I have to adjust my plan and that will be fine. I do like to see where the class is at and go from there, but it seems like our group has been pretty consistent. But I can easily adjust my plan for any new body.
I am very grateful and inspired by the students that come to class every week. It is very exciting to me to see their progress. Stay tuned for more on the poses that I have yet to post about.
Do you participate in a yoga class? How is it structured? Is it an on-going class or is it a series of classes?
Posted in Yoga/PiYo/Pilates | Tagged: backbends, balances poses, City of San Jose, cobra, flexibility poses, gentle yoga, holiday break, locust, Nia balance, Nia class, Nia participants, San Jose City Nia classes, San Jose City Yoga Classes, Sphinx, yoga balance, yoga classes, yoga flow, yoga poses | 2 Comments »
Posted by terrepruitt on October 31, 2013
Sometimes in Nia we do yoga poses, I have yet to do the sphinx in a Nia class, but I do include it in the Gentle Yoga class I am teaching. I think of it as a nice gently backbend. I think of it as a regal pose. I think of it as a spine lengthener and a back strengthener. I like the Sphinx Pose.
Although, according to Wiki, the Sphinx is not nice:
“A sphinx is a mythical creature with, as a minimum, the body of a lion and a human head. In Greek tradition, it has the haunches of a lion, the wings of a great bird, and the face of a woman. She is mythicised as treacherous and merciless. Those who cannot answer her riddle suffer a fate typical in such mythological stories . . . ”
Ha, I think I will stick with the idea of regal.
The Sphinx Pose is another prone pose, where you are lying on your belly. Your legs are together, touching, and straight out behind your body. Start face down, with your arms stretched out on the ground above you, as if you are reaching above your head. Before bending back, gently press your pelvis towards the earth, lengthening your tailbone towards your feet. As you lift your head and chest up off the ground, bring your arms back. Stop when your elbows are directly underneath your shoulders. Or you can bring your hands up by your ears and gently push up into the backbend. Adjusting your hands so that your elbows are directly under your shoulders. You are resting on your elbows and forearms, palms down, fingers together.
Continue to keep your legs together, while your toes are reaching toward the opposite wall/direction. Your back is active, while your arms are supportive. Reach with your chest somewhat upward and open. Your shoulders are back and your shoulder blades are pressing gently toward the earth.
Your gaze is forward and your posture is regal. You are strong and confident. Breathe into the pose. Hands, arms, neck, back, and legs are all active yet not tightly clenched.
(11/17/21: Click Picture The Great Sphinx for a picture.)
Stay for a few breaths or as long as your practice dictates. Release and lower to the floor, allowing your head to turn to the side. Rest your head on your hands and repeat as desired.
This is a nice gently backbend that can be the next backbend after learning the locust pose, if your practice is one in which you are progressing from a small backbend to a “bigger” backbend. These (the Locust Post and the Sphinx Pose) can be preludes to the Cobra and the Upward Facing Dog. Of course, this is a great pose to practice even if you are already doing the other backbends.
This pose is great to help strengthen the muscles in the back.
If necessary a rolled towel can be placed under your pubic bone in the shape of a U to provide cushion. The U would be “hugging the belly”.
Do you have backbends in your practice? Is sphinx one that you do? What backbends do you practice?
Some Benefits Of Doing Back Bends
Posted in Yoga/PiYo/Pilates | Tagged: back strengthener, Cobra pose, gentle yoga, Greek tradition, mythical creature, Nia, Nia class, Nia Practice, regal pose, sphinx pose, spine lengthener, Upward Facing Dog, Wiki, Yoga class, Yoga Practice | Leave a Comment »
Posted by terrepruitt on October 22, 2013
I really like the locust pose itself, I don’t care for the name. I think this pose is really nice because it is so easily modified so it fits well into the Gentle Yoga class I am teaching. Everyone can do it because there are so many versions of it. Since every body is so different and in different states of health and flexibility most yoga poses can be modified to accommodate. Some poses require props; straps, bolsters, blocks, etc. This one is really nice because of its simplicity. It is a prone posture, where you lie on your stomach, and it is considered a back bend. Locust pose or Salabhasana is the pose in which you lift your legs and chest up off the ground.
To do the Locust pose you lie on your stomach. Your arms are at your side, hands near your hips with the palms facing the ceiling. Forehead is on the floor allowing the back of your neck to lengthen. Your legs are hip joint width apart. Reach with your toes toward the opposite wall. Firm your thighs. Exhale as you lift your thighs off of the ground using your hamstrings and glutes. Your legs remain straight. There is no bend at the knees. Your pelvis and lower ribs are pressing into the earth.
At the same time you lift your legs you lift your head and chest off of the ground. Either looking down or up, with your chin parallel to the ground. Wherever it is comfortable for your gaze to rest be sure to keep the neck lengthened so as not to crush the back of the neck. Lift your arms off of the ground, keeping your palms toward the ceiling. Throughout the lift of your upper body and while you are lifted, you are keeping your shoulders back with your shoulder blades down – toward your hips. There is space between your shoulders and your ears.
While up in this back bend you can turn your big toes toward each other, this will rotate the front of your thighs inward. The back of your legs are firm, muscles squeezing but not clenched, so that the back of the body is active but not cramping.
(11/08/21: Click Gate, Locust – Pictures May Help for a picture.)
Breathing into the active muscles will help keep them active yet relaxed. As you breathe imagine the oxygen traveling to the tense areas.
This pose is meant to be held. So hold the pose for as long as is comfortable. Then repeat as your routine allows.
There are many ways to modify this. You could just lift one leg at a time, keeping your forehead and arms on the ground. Or you could lift both of your legs, with your arms and forehead down. Or you could lift your chest, and let your arms and legs stay on the ground. Or you could lift just your arms. Or you could lift one arm and one leg, or you could, lift your legs and your chest and keep your arms on the ground. You probably see all the different ways it can be modified. The key is to find the area of your body that is the most difficult to lift and focus on learning to lift that area. Then once you master the difficult area you will be able to add it to the easiest one and progress from there into the back bend.
Another way to modify this which can be in addition to the aforementioned modifications is to place a folded towel or blanket under your pelvis and/or ribs.
Remember whether you do the full pose (as described here) or any modification of it, your spine is lengthening and you are keeping your shoulders back and down towards your hips throughout the entire pose. To help with keeping your shoulders back and down, imagine opening your chest as you lift it off of the earth.
This pose helps strengthen the muscles along the backside of the body including the triceps, lats, glutes, and hamstrings.
Do you like this pose? Do you include this pose in your practice?
Some Benefits Of Doing Back Bends
Posted in Yoga/PiYo/Pilates | Tagged: backbend, bolsters, gentle yoga, locust pose, modified yoga pose, prone pose, Salabhasana, Yoga Pose, yoga pose props, Yoga Practice | Leave a Comment »
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