Instructions:
1. Seated on the sits bones, chest up, and lean back until you feel the core engage. The spine should remain straight
2. As you rotate to one side keep the vision on the weight and fully rotate the torso
3. As you end the rotation, focus/contract the opposite side of the internal oblique & rotate to opposite side. Continue working with the acivation of the opposite side of the ab throughout practice
4. Chest remains elevated througout the exercise
Meditation:
Intent: Emphasis on keeping the strength in the inferior scapulae, Heart center up, No compression in lower back
Asanas:
2-3 minutes each
+Hatha Surya Namaskara-2 breaths each round, 1 breath X 2
+Vinayasa- 3 rounds
Standing:
+Tadasana: Fingers interlaced, palms up- engagement of inferior scapulae, Chest up/ 10 rounds
+Uttanasana
+Prasarita Padottanasana C: fingers interlaced
+Parsvottanasana: binding with elbows, prayer, or fingers interlaced
+Uttanasana
Seated:
+ Dandasana
+ Gomukasana
+ Paschimottonasana: back breathing aids in recovery
+ Purvatanasana
+ Supta Virasana-3 rounds, 5 breaths/ Recover in Advasana: head turned, palms to the side and up, Back breathing
+ Childs Pose
+ Sarpasana: 3 rounds, 5 breaths/Recover in Advasana: head turned, palms to the side and up, Back breathing
+ Childs Pose
+ Dhanurasana: 5 Breaths, 2 rounds/ Recover in Advasna-Childs Pose
+ Paschimottonasana: Back breathing aids in recovery
+ Kandharasana
+ Matsyasana
+ Shava Udarakarshanasana (universial spinal twist)
+ Supta Pawanmuktasana (knees to chest)
Shavasana
Meditation:
+ abdominal and thoracic breathing
Intention:
+awareness to glute activation
Asanas:
2 minutes each
+Hatha Surya Namaskara, Vinyasa
Standing
+uttanasana-emphasis on the release/stretch of Glute Maximus
+Ardha Badha Uktasana
+Parsvottonasana: emphasis on contracting glute of back leg/ stretching Tensor Fascia Lata in back leg
+Virabhadrasana I: ” ”
+Utthita Trikonasana: ” ”
+Garudasana: Rotation of the hips
Seated
+Marichyasana C: release/stretch of Glute Medius
+Pavritta Trikonasana: ” ” ” ” ”
+Janu Sirsasana: Visualization/relaxation (minimizing glute medius activation of bent knee)
Shavasana
Instructions:
1. Focus on 2-3 fingers below the navel, activate by engaging the lower core
2. Crossing the top foot over straight leg for support decreases the intensity on the shoulder
Instructions:
1. Prone position with the elbows below the shoulders and forearms are flat, thumbs up.
2. Focus on 2-3 fingers below the navel, activate by engaging the lower core closer to the spine.
3. As the lower core weakens you will notice tensions arising in the body. Keep focusing on the integrity of your spine with lower core activation
Instructions:
1. Place the Fitball on the lower back, feet are shoulder width apart and relaxed, the pivot point on the ball is 2-3 fingers below the navel.
2. Hands are crossed over the chest for beginners and behind the head as lower core activtion becomes stronger
3. Keep the neck relaxed, vision stays up
4. Exhale as you crunch and engage lower core
1. Lying on the floor, shoulder blades pinching together to open the chest. Natural curve of the lower back.
2. Focus on 2-3 fingers below the navel, activate by engaging the lower core closer to the spine.
3. Do not allow the navel to push out
4. Raise and hold 1 foot, about 1 inch off of the floor. Exhale as you pull the opposite knee to chest.
5. This exercise is about the QUALITY of each repetition
Meditation:
Intent: Diaphagmatic breathing, introduction to back breathing
Asanas
+Hatha Surynamaskara: 1round 3 breaths
2-3 minutes on all asanas:
+Marjariasana
+Vyaghrasana
Shakti bandha series:
+Rajju Karshanasana: 10 rounds
+Gatyatmak Meru Vakrasana: 10 rounds each direction
+Chakki Chalanasana:10 rounds each direction
+Nauka Sanchalanasana: 10 rounds each direction
+Namaskarasana: 10 rounds
+Vayu Nishkasana: 10 rounds
+Jathra:revolving
+Binded rolls: 10 times
+Shavasana
Meditation:
Intent on: Diaphargmatic breathing / Ahisma=nonviolence
Asanas:
Hatha surya namaskara: 1 round 3-5 breaths each side / 3 rounds vinayasa- 1 breath, recover in samasthiti
+ all downward dog performed with knees bent: working on oppening the heart center, encourage diaphragmatic breathing
2-3 minutes on each asana:
Standing
+ Tadasana
+ Uttanasana
+ Trikonasana
+ Uttanasana
+Parsvottonasana
+ Uttanasana
Seated
3 minutes each
+ Dandasana
+ Uptavista Konasana
+ Paschimottonasana
+ Baddha Konasana
+ Janu Sirshasana
+ Paschimottanasana
+ Jathra:revolving
+ side to side and frontal binding rolls
+ shavasana
Stagnation Therapy 