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Back bending III

The final part of a week of back bending, which introduces various props to aid the opening of the ventral sheath. The warm up vinyasa series is Sun Salutation C, and the culminating backbend is urdhva dhanurasana (wheel).

 Back bending II

More prep and discussion for back bending, including some basic hip flexor opening and hamstring strengthening.

Back Bending Part 1

The first of three back bending sessions that essential increase in difficulty

Sun Salutation C

A look at Sun Salutation "C" as a way to put dorsal sheath movements together in a flow sequence.

Dorsal Strength

Some strengthening ideas for the dorsal sheath.

Dorsal Sheath Intro

Basics on how to stretch the dorsal sheath, focusing mostly on forward folds.

Wall Work: Lateral Sheath

Some fun work against the wall, setting up the interplay of extension/contraction on the lateral side..

Lateral Body

Revisiting the lateral body , with prop and weight exercise enhancements

Chair And Breath

Focusing on maintaining breath and drishti throughout multiple standing postures, using a chair for support.

Cross Lateral Work

Slow, methodical work building toward Warrior 3, from the ground up.

Breathe, Move, Meditate  Rocking Mulabandha

Some articulation of the sacrum and it's interplay with mulabandha and breath; the tongue, etc.

Flow Opener and Hip Press Technique

Coffee Press:Chair Work

Sciatica Work

A slower paced look at how to work with sciatica via breath and yoga postures.

Yoga Flow with Diaphragm

How to transition from posture to posture using the diaphragmatic actions of the inhale and exhale.

Inner and Outer Leg Actions

Detailing the use of diaphragmatic breath, bandas, and how the arms and legs can articulate with the legs.

Diaphragm

The important difference between "abdominal breathing" and diaphragmatic breathing, and how the expanding of the back ribs can give the body tensegrity

Breath Work

Learning how to breathe into the back ribs, and then use pranayama to move into a few standing postures..

Shoulder Work

Shoulder strength and positioning work

Learning to Crawl

Some preliminary back bending actions using the actions in the back of the legs.

Upper Hamstrings Actions

Strengthening work with a much neglected part of the body--the upper hamstrings.

Extending

Some preliminary work in the lateral body, using the floor and a wall, and then some standing and seat postures where the upper body extends in different directions.

Shoulders

Work in connecting the shoulders, arms, and upper spine, with a finale in Dolphin and one armed Dolphin.

Revisiting the Bandhas

Working with the structural and energetic parts of the three major bandhas, or yogic "seals."

Pelvic Core Work

Core work around the outer hips, gluts, abs, and shoulder girdle, using a strap and a chair.

Core Work

Core work around the outer hips, gluts, abs, and shoulder girdle, using a strap and a chair.

Twists and Dolphin 

Some easy twists and thoracic cavity opening to prepare for Dolphin.

Outer Hip Strength

Working with straps and other props to strengthen the outer hips/medial gluts

Adductors

Work opening and strengthening the inner legs, with some discussion on the different muscles that comprise the adductors.

Yin/Gentle

A more relaxed, but deep practice using towels, wall, and chairs.

Core Work

A review of long strap work 

to support extended standing postures and lengthening arms and legs.

Gyrokinesis meet yoga

Using the "wave" action of the spine in flexion and extension.

Paraspinals

Wall and towel work to strengthen and stretch the paraspinals.

More long strap work

Some further work using a long strap to connect and extend the arms and legs in standing postures.

Shoulders and Back Rib Cage Work

Some work with the shoulders and back ribs, working on the ground and against the wall, heading toward Gomukhasana.

More Strap Work

Working deeper into the hip capsules from different angles, using a long strap.

Side Body Exploration

Here we will explore an active way to side bend/spiral by contracting the underside lateral ribs, ultimately coming into parighasana or "gate" pose.

Strap work to explore the hip flexors and shoulder capsules.

Using a towel roll, we explore the "bandas" and points of awareness in the feet, knees, hips, etc. to ultimately construct some traditional standing postures.

Lateral: Spiral Actions

Using a strap around the low ribs to gain structural integrity entering standing postures. Some warrior III and handstand challenges for more advanced students.

Mulabanda work

An exploration of the "root lock" as the key to better postures.

Chair work in standing postures.

Some creative use of a dining room chair to go deeper into standing postures.

Wall work

How to work against a wall with several basic postures.

Mid back lengthening

Some creative strap work, use of lats, and mild back bending.

Shoulder Strength