Building a Yoga Foundation- Day 12

Gentle neck rolls. The kids were off school today and will be tomorrow too for parent teacher conferences. It was nice having them home today and the three of us being together, even though I spent a large portion of the morning working on a data entry project for our school's PTO (parent-teacher organization). After spending the morning deciphering handwriting so I could type names, email addresses and phone numbers, I came to really appreciate anyone who has to read people's handwriting on a regular basis. And I am determined to do better myself when filling out forms. My poor eyes! :D

I'm still taking it easy after the stiffness returned yesterday to my neck and shoulder. I also had physical therapy this afternoon, which was good, but hard too. Physical therapy gives me a deep appreciation for how the body all pulls together to support a weak point(s) and keeping going. Some of my PT moves I can move through the reps with no problem. Then other moves that target a different muscle will completely fatigue my muscle after only a few reps and with such a light weight. Fascinating!

After a full day I decided that instead of squeezing my practice in sometime during the day, I would do it this evening after we got back from the kids' Brazilian Jiu Jitsu class. I am really glad I did. I lit a candle and enjoyed a peaceful practice with a few "visits" too.

RISE Day 3

Drawing circles with the knees works tightness out of the hips and lower back.

I continued on with my repeat of the RISE videos in the program today with RISE #3. Lots of careful and mindful stretching as I worked my aching joints and sore muscles.

And this opens up the whole back and the shoulders, as well as stretches the legs.

 

 

 

 

 

 

Then I was joined by a special little guy after he finished his bath. :)

He thought this one felt especially nice> :)

Next, some Cat-Cow.

Some forward folds.

 

 

 

 

 

 

 

Then some Downward Facing Dog.

Even Black Cat joined in on the stretching. :D

After this, he ran off to get a snack before bedtime. And it was just me and the cats to finish the practice.

I think my plank is getting straighter and stronger.

Wide-legged Forward Fold.

 

 

 

 

 

 

 

After some core tightening, it was on to a few more gentle stretches.

Foundations of Yoga Day 13

Knitting my ribcage together and tucking my tailbone down- 2 key points.

Today's foundation videos were "Chair Pose" or Utkatasana and "Breath of Fire" orKapalabhati Pranayama. Adriene had some very helpful tips for doing the Chair Pose correctly. There are all these little fine points and when they are all done correctly, the pose is powerful and supportive to the body too. Definitely check out her video before randomly sinking into a Chair Pose.

First chair pose of the video.

Last chair pose of the video.

Don't forget to take a nice stretch in the opposite direction after working one area so intensely as with the chair pose. A forward fold and a tall stretch up feel very yummy after this Chair Pose foundations video.

Stretch up tall.

Forward Fold

 

 

 

 

 

Last, I moved on to the pranayama, or breath practice for today. Don't skip these breath practices if you are tempted to. Breathing is an important element to yoga. The different breathing practices have their own unique elements to them.

Breath of Fire is fun to learn, on top of having a really cool name! Adriene begins by helping us become aware of our breathing. Then she instructs how to do the breathing. It is helpful to put the hands on the belly to feel the belly expand with the inhalation and suck in with the quick exhalation of this breath.

Inhale...

Exhale.

 

 

 

 

 

 

I find that I feel very calm and even after completing this breathing practice. I believe that Breath of Fire would be a nice lead up to meditation. I plan on try that before I mediate next time.

Letting go of the busyness and weight of the day.