Posts tagged ‘Hip openers’

Episode 23: Observing Change in the Body

A one hour all levels class working towards full pigeon (eka pada rajakapotasana) and full wheel pose (urdhva dhanurasana). We do vinyasa in this class. . . it is a nice slow mindful flow.

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Episode 19: 1 hour Hatha class for a steady mind and a calm body.

This class is a great way to end a long day of work or to do before bedtime.

Here is a sampling from Ted’s Yoga Journal about this podcast:

“The first five minutes were bliss.  I laid down on a long rolled up blanket to support my spine and placed my hands on my ample stomach to feel it rise and fall as we deepened our breath.  Little did I know the challenging poses that awaited me.  My shoulders were sore from the day before.

Lots of high plank, lots of downward facing dog.  My downward dog is improving though.  It’s amazing how quickly one’s muscle memory clicks back into place after a long time out of practice.  The highlight of this practice was the pigeon pose.  I LOVE PIGEON.  I work on my feet, so my lower back gets sore and tight all the time.  Pigeon always helps ease the tension.  Yay pigeon! When I finally finished the practice, my (mom’s) yoga mat was damp with sweat.  Despite my struggle, I will say that my mind was steady and my body was calm.  It’s intense, but Sarah was right, great to do right before bed.  I slept like a baby.”

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Yoga for Pain and Injury Relief

This is an hour long gentle podcast good for beginners or anyone who is dealing with chronic aches and pains, including arthritis and minor joint pain. Since all bodies are very different and all injuries effect different parts of the body, some of these exercises may or may not be suited for you. Be mindful and respect the body as you practice moving only to your comfort zone. Scroll down to press play!

heart bench bw

Supta Baddha Konasana variation with blocks

This is a variation on the first pose. In the podcast we will use a blanket instead of blocks for a more gentle opening. Fold the blanket so that it is long and thin and can run up and down the full length of the spine. For deeper opening when you are ready you can use blocks.

mini down dog bw

Mini down dog also called Dog in Prayer II

figure 4 bw


This is a variation on pigeon pose, a great hip opener for those with knee injuries. It can be used as an addition to the end of any podcast

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Viparita Karani or “legs up the wall”
Take note of the blanket placement. A thin layer of blanket is under your lower back with the sit bones draping off of the blanket.

 

 

 

 

 

 

 

soush savasana bw
Savasana! Enjoy.

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