Namaste,Corinne My yoga books and…

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

Better Balance and Body Awareness Using Planes…

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Planes of
Movement
If you recall, yoga movements
are done in certain, specific directions.
For example, forward bends are done directly forward, (along the
red slice in this picture);  back bends
go directly back, (along the red slice, also); side bends go directly
to the sides, (along the green slice); and so on.  Very few movements take you out of those
“planes of movement”.  When they do, it’s
usually because they are actually a combination of movements, through several
planes.  

Looking at the picture above, movements in the different coloured zones invite you to do the following:

  • Red Zone: Directly forward or backward
  • Green Zone:  Directly to the side.
  • Blue Zone: Directly up and down.

Practising moving along planes of movement gives you the chance to develop better alignment and a stronger connection to you body.  

We can use our recent mini routine of Wood Chopper, Lunge, Puppy and Cat to practise this.  

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When in the Wood Chopper
Move directly backward into the back bend.  Keep some attention on your feet and on
having your weight evenly spread through the “Golden Triangle”.  

When coming out of the back
bend, moving directly up and forward, using the Red Zone.  It’s easier to make this happen if you keep
your weight even on your feet, left to right and front to back, spread through
that “golden triangle”.  

Going from the Wood Chopper into the Lunge
Keep your weight even throughout your
hands and ‘front foot’ (the
foot that will not be moving).  Keep some
attention on the front foot, having the weight there spread through the “Golden
Triangle”; feeling the weight sink into the floor through that foot.

Swing one leg directly back, following
the Red Zone.  Even if you have to redirect your movement,
momentarily, to get around some body parts, return to the Red Zone to place the
foot to the floor.  Then, as your foot
settles, have your weight evenly spread between both feet and both hands.

In the Lunge
When you sink down, sink directly downward, as if
your body is on a elevator, (that’s the Blue Zone)  Again, it’s easier to make this happen if you keep your weight even on your feet,
spread through that “golden triangle”.  

When going from the Lunge to
the Puppy
Once
again, swing your remaining front leg directly back. Sink directly downward onto your knees.  Then, as your weight settles, have your weight evenly spread between booth knees and both hands.

Slide backward into the Puppy, moving the center of your body directly down an imaginary center line between the left and right sides of your body.  

This line is actually the Red Zone in the Planes of Movement picture.  You are drawing your hips up and back along this red zone.

Sweeping Forward into Cat

  • Sweep directly forward, retracing a path along the imaginary center line.
  • Once your head is in line with your hands, press into the floor and lift directly upward into the arch of Cat pose.  

Returning to the Lunge
From the arch of Cat pose, lift your knees.

  • Keep you weight even in your hands.  
  • Swing one leg directly directly forward,
    parallel to the Red Zone.  If you have to
    swing around some body parts, finish by returning to the Red Zone.
  • Then plant
    your foot near your hands.  
  • As you settle
    into position, have your weight even between your hands and feet.  

Returning
to the Wood Chopper
Keep your weight even in your hands and front foot as
you back foot swings forward.  

Returning Upright
Keep you attention on your feet, having your weight
evenly spread throughout each foot.

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

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
Kobo.
Here’s my shop on
Etsy.
You might also like my personalized yoga items on
Zazzle

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

Child Pose – Detailed Instructions, with Modif…

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This deceptively simple pose is an essential part of every yogi’s pose kit.  It gently relieves compression in your spine, loosens your lower back, hips, neck and shoulders.  It’s a follow up pose to many difficult poses, and, once you become comfortable with it, it can become a deeply focusing meditation position. Even better – just about anybody can do it, in one form or another.

It’s part of the Moon Salutation, so it’s helpful to find ways to become comfortable with it now before we continue learning the Moon Salutation sequence.  

In the photos below are detailed instructions. 
They’re also here in PDF form: http://tinyurl.com/hh3s9p8 

As always, when learning a new pose, it’s a good idea to set aside time separate from the rest of your yoga practice.  Then, as you become confident in the movements and modifications that make it right for you, you can integrate it into your routines.

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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