Updated: Nov 16, 2022
Today's practice was a full-body vinyasa class with opportunities to level up to appropriate versions of certain postures based on your yoga experience.
The main focus today in many asanas and exercises was posture. When addressing tight (pectoral muscles and shoulders) and weak forces (rhomboids) as a result of continuous sitting.
It is highlighting the specific posture exercises from today's class that address flexibility, mobility, and strength.
The following asanas and exercises are specific to improving and bringing awareness to your posture imbalances. Addressing flexibility, mobility, and strength.
2a and 2b. snow angels - stretch tight pectoral muscles and roll shoulders back and down.
Child's pose with blocks in reverse namaste
Anahata- puppy pose
Prone shoulder stretch 5a. Bring knee up towards side 5b. Roll over, bringing the bent knee up and over 5c. Option to keep knee bent or straight and wrap/bind lifted shoulder around back
Superman pullbacks 6a. Reach lifted arms forward and 6b. Cactus arms back, lifting the chest.
Mountain pose- checking in with posture alignment- ears over shoulders, shoulders over hips, hips over knees, and knees over ankles and stacking your joints.
Ragdoll shoulder stretch
Table top shoulder openers 9a.open 9b. Close touching elbows
Downward facing dog
Chaturanga, when done correctly (do not dip/collapse shoulders inward- keep elbow bend less than 90 degrees to prevent dumping into the shoulders.
Twisted low lunge
Crescent lunge cactus exercise. I am mindfully Squeezing shoulder blades together to strengthen the rhomboids. 13a. Reach arms up 13b. Cactus
Humble warrior 14a. Press knuckles to the floor and open heart 14b. Hinge forward
Extended side angle - arm over ear line keeping shoulder integrated into the socket.
Arm balances to strengthen shoulders and core. 17a.Side crow and 17b. Astravakasana (eight-angle pose)
18. Dancer pose (Natarajasana)
19. Backbends. 19a. Bridge with shoulder shelf and 19b. wheel (backbend)