Improving you body awareness by focusing on Pl…

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We can use a very simple mini routine, of Puppy & Cat poses, (explored in a recent post) to increase your body awareness, especially of your center line and balancing your body along it.  

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In yoga, we move our bodies along precise ‘planes’ or
directions.   Most people slip out of their Plane of Movement when they are going past their
limit with the stretch or when they are releasing a pose.  This is when
most yoga injuries occur.  

Also, if your
balance is poor, it’s very likely that you’re not maintaining your posture and
movement along these planes. For example, if you slouch, your holding yourself
too much into the “Front-Red” zone in the above picture.  

Moving more precisely in your planes of movement will be safer and give you more body awareness. 

Today, while you practice the Puppy-Cat combination:

  • First practice a few rounds of the basics movements to get used to
        them again.
  • Next, practice when to breathe in and when to breathe out while you do several rounds of the sequence.
  • Then practice several rounds, paying attention to your Planes of Movement
         

In
Puppy Pose

  • Keep your weight even on your hands and knees.
  • Imagine that center line along the floor that runs exactly in line with the center of your body; the line that divides the space in the floor beneath you exactly in half, left and right.
  • Sink the middle of your chest down toward that center line.
  • As you draw your hips up and back, keep your chest moving along that center line.

In
Cat Pose

  • Keep imagining the center line along the floor.
  • As you sweep your body forward, move your chest along the center line.
  • As you push your body up, keep your weight even on your hands and knees, pushing into the floor with your hands as you arch your back toward the ceiling.

This can take a bit of practice, but
it’s very worthwhile.  As you become used
to moving in this way, it will help your sequence flow.

Namaste,
Corinne

Cat Pose:  http://tinyurl.com/zc23cyj
Puppy Pose:  http://tinyurl.com/j7n43d8


My yoga books and charts are available by
clicking these links to
Amazon.comAmazon.ca,
and on
Kindle,
worldwide.
You’ll find my MP3’s on
CDBaby.com,
with a search for “Corinne Friesen”.
Click here for some of my material on
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Complementary Pose Pairs that Use Puppy Pose

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A well rounded yoga routine
is made of complementary pairs.  Each
pair contains a “main pose” and a “compensating pose”.

The Main Pose is included according to your purpose for your
routine.  It’s generally held for several
breaths, until you have coaxed your fullest extension from the pose.  Or you use your Breathing Theme on that pose.

The Compensating Pose stretches you in the opposite direction, but only
briefly.  If the complementary pose is
held at all, it generally for just a breath.
It’s included to realign  your
body after the main pose.  It’s also
there to provide a counter stretch, of the opposite, supporting muscles.  Muscles tend to be in pairs, on opposite
sides of a bone.  While one stretches,
the other contracts.  If you only stretch
or strengthen one side of the pair and not the other, you will not get the full
benefits of your efforts.  A muscle on
one side can only stretch as much as the oppose muscle is willing to contract,
and vice versa.   So you need to include
both of the muscle partners in your routine.

Together, a Main pose and its
Compensating Pose make nice mini-routines, or quick Yoga Snacks.

One of the main Compensating
Poses is Puppy Pose.  It’s excellent after seated
back bends and poses done lying face down. Here are some
combinations that use Puppy pose:

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The PDF of this article is here:  http://tinyurl.com/y53ywoox

Namaste,
Corinne

My yoga books and charts are available by
clicking these links to
Amazon.comAmazon.ca,
and on
Kindle,
worldwide.
You’ll find my MP3’s on
CDBaby.com,
with a search for “Corinne Friesen”.
Click here for some of my material on
Kobo.
Here’s my shop on
Etsy.
You might also like my personalized yoga items on
Zazzle

Poses for Your Spine

Yoga can be great for your spine flexibility and strength, if
you go about it safely, with your pelvic tilt in place and your spine
elongated.

Most yoga poses improve your spine in some way.  Here’s a
list that covers many levels of ability, so you can work on your spine
regardless of the limitations you have in your yoga practice.

It might not be obvious why some of these are on the list. 
For example, hip loosening poses can also loosen your lower back, and with it,
your lower spine.  Shoulder and neck poses and work your upper
spine.  Side bends work the muscles that support your spine.  

Find ones that make you feel good and that start to improve your
strength and agility.  

Big Tip
It’s better to work “easier poses” to your limit than to push your way
into harder poses.

You can find detailed instructions to many of these postures on
my website:  http://www.audioyoga.com

Namaste,
Corinne

Instructions on
Plevic Tilt:  http://tinyurl.com/jmgkhwd
Instructions on Spine Elongation:  http://tinyurl.com/ybsnaam7

Here’s the PDF to
this post: http://tinyurl.com/y88u38ht

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My yoga books and charts are available by
clicking these links to
Amazon.comAmazon.ca,
and on
Kindle,
worldwide.
You’ll find my MP3’s on
CDBaby.com,
with a search for “Corinne Friesen”.
Click here for some of my material on
Kobo.
Here’s my shop on
Etsy.
You might also like my personalized yoga items on
Zazzle

Poses that Go Well with The Sponge Visualizati…

The Sponge will help you relax muscles that you are using
during a yoga stretch.  This exercise
seems leisurely while you’re doing it, but many people find that it is also a
very deep work out.  It works your
muscles to their limit, so  it’s a great
muscle builder.  It does this seemingly
without effort, while releasing tension out of your body very quickly.  

Here’s a link to a guided MP3 on doing the Sponge: https://tinyurl.com/zoxmho2

The following are poses that go well with this visualization.  You can find free instructions to many of these poses on my website:  AudioYoga.com

Namaste,
Corinne

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My yoga books and charts are available by
clicking these links to
Amazon.comAmazon.ca,
and on
Kindle,
worldwide.
You’ll find my MP3’s on
CDBaby.com,
with a search for “Corinne Friesen”.
Click here for some of my material on
Kobo.
Here’s my shop on
Etsy.
You might also like my personalized yoga items on
Zazzle

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