clevermanka (![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png)
clevermanka) wrote2015-02-22 09:26 pm
clevermanka) wrote2015-02-22 09:26 pm
Intentional Movement Report
Warm Up
I start any yoga session with the following warm up: Sit in sukhasana, with supportive blankets under tailbone, knees, or wherever I need it that day. Begin ujjayi breathing and let focus fall inward. Breathe for six to ten breaths. Extend arms in front, interlace fingers, and on inhale, extend arms up, palms facing up and keeping shoulders down. Stretch up gently for two full breaths. On third exhale, let arms come down to sides and touch the floor with fingertips. Repeat with fingers interlaced the other way (opposite thumb on top). Next, place left hand slightly behind left hip and, keeping hips firmly planted on floor, reach right arm up and tip over slightly to the left side, exploring range of motion in shoulder, lats, and obliques without allowing hips to shift. Repeat with left side. Move to hands and knees. Alternate cat and cow poses, inhaling on cat and exhaling on cow. Repeat several times. Return to neutral, table-top position. On exhale, curve spine into a wide C-shape. Imagine bringing your ear and hip closer together. Curve left. Repeat a couple times. Return to tabletop and pull back into puppy pose. Three breaths here, focusing on opening up the sides of the body. Finally, move into a squat position and shift back and forth, loosening up ankles and hips. If necessary, hold onto a weight or stable furniture to keep from falling over. Stand in tadasana and check in with body to make sure it's ready for yoga. Repeat any of the warm-ups if necessary. After the warm-up, I always do at least a few Sun Salutations. If I'm doing a restorative session, I walk my feet back and forth instead of jumping. Otherwise, I like to jump because I think it's fun.
That all sounds like a lot, but it only takes me about five minutes to move through it.
Monday (this is my fallback series and my overall favorite for a cohesive short program)
Trikonasana
Utthita Parsvakonasana
Utthita Hasta Padangustasana (I do this with my foot in front, not the side)
Paschimottanasana
Marichyasana III
Paripurna Navasana (Hold for three to five breaths, return to sitting, rest a moment, and repeat at least two more times)
Upavistha Konasana
Setu Bandha Sarvangasana
Sarvangasana
Savasana
Tuesday
Setu Bandha Sarvangasana w/block between knees. Go into and relax from pose three times.
Supported bridge with single block. Bend left leg, grasp around the shin/thigh, and extend right leg off the ground, flexing the foot. Repeat with other side. Repeat on the ground with no block.
Anjaneyasana
Adho Mukha Svanasana
Pigeon Pose
Viparita Karani
Savasana
Thursday
Tadasana
Uttanasana
Balasana
Dandasana
Janu Shirsasana
Supta Virasana
Low Lunge
Virasana
Upavistha Konasana
Agnistambhasana
Salamba Sarvangasana
Savasana
Friday
Om Chantress's Yang Yoga for SI Joint Happiness
Sunday
Boxing! I made it nearly an hour. No sparring, though, just bag work.
I start any yoga session with the following warm up: Sit in sukhasana, with supportive blankets under tailbone, knees, or wherever I need it that day. Begin ujjayi breathing and let focus fall inward. Breathe for six to ten breaths. Extend arms in front, interlace fingers, and on inhale, extend arms up, palms facing up and keeping shoulders down. Stretch up gently for two full breaths. On third exhale, let arms come down to sides and touch the floor with fingertips. Repeat with fingers interlaced the other way (opposite thumb on top). Next, place left hand slightly behind left hip and, keeping hips firmly planted on floor, reach right arm up and tip over slightly to the left side, exploring range of motion in shoulder, lats, and obliques without allowing hips to shift. Repeat with left side. Move to hands and knees. Alternate cat and cow poses, inhaling on cat and exhaling on cow. Repeat several times. Return to neutral, table-top position. On exhale, curve spine into a wide C-shape. Imagine bringing your ear and hip closer together. Curve left. Repeat a couple times. Return to tabletop and pull back into puppy pose. Three breaths here, focusing on opening up the sides of the body. Finally, move into a squat position and shift back and forth, loosening up ankles and hips. If necessary, hold onto a weight or stable furniture to keep from falling over. Stand in tadasana and check in with body to make sure it's ready for yoga. Repeat any of the warm-ups if necessary. After the warm-up, I always do at least a few Sun Salutations. If I'm doing a restorative session, I walk my feet back and forth instead of jumping. Otherwise, I like to jump because I think it's fun.
That all sounds like a lot, but it only takes me about five minutes to move through it.
Monday (this is my fallback series and my overall favorite for a cohesive short program)
Trikonasana
Utthita Parsvakonasana
Utthita Hasta Padangustasana (I do this with my foot in front, not the side)
Paschimottanasana
Marichyasana III
Paripurna Navasana (Hold for three to five breaths, return to sitting, rest a moment, and repeat at least two more times)
Upavistha Konasana
Setu Bandha Sarvangasana
Sarvangasana
Savasana
Tuesday
Setu Bandha Sarvangasana w/block between knees. Go into and relax from pose three times.
Supported bridge with single block. Bend left leg, grasp around the shin/thigh, and extend right leg off the ground, flexing the foot. Repeat with other side. Repeat on the ground with no block.
Anjaneyasana
Adho Mukha Svanasana
Pigeon Pose
Viparita Karani
Savasana
Thursday
Tadasana
Uttanasana
Balasana
Dandasana
Janu Shirsasana
Supta Virasana
Low Lunge
Virasana
Upavistha Konasana
Agnistambhasana
Salamba Sarvangasana
Savasana
Friday
Om Chantress's Yang Yoga for SI Joint Happiness
Sunday
Boxing! I made it nearly an hour. No sparring, though, just bag work.