Thursday, April 28, 2011

Relax, Renew, Decompress the Neck

Monday 4/11/11: Natick Longfellow Fitness: Yoga by Eve Agush: Tap Into Sensation!

Section One:
1. Start by lying on a block (parallel to mat, flat surface up to the bottom of neck)
2. Arm Under Back Stretch: Lying in constructive rest (knees bent, feet flat on floor) slide first right arm, behind lower back; gentle stretch for the shoulder; left
3. Arm Across Chest Stretch
4. Standing: go up and down a few times with breath. Breath in a full breath as arms rise up, breath out a full breath as you bend into Uttanasana (make your breath even and steady, not necessarily deep)
5. Standing CHild's Pose
6. Easy neck release
7. Heart Like  Wheel
8. Revolved Wide Legged Standing Forwrd Bend
9. Slow A with low lunge-to-drop back
10. Kneeling Dog
11. Sphinx
12. Up Dog
13. Forearm Plank

Section Two:
1. Crescent Lunge series to Airplane Pose to Virabhadrasana II to Dancing Warrior. Flow through.
2. Adho Mukha Svanasana to Plank to bring knee to nose, to outer arm, to across to inside of other arm, to nose, to Crescent Lunge-3 knee drops-Flow through.
3. Adho Mukha Svanasana to Virabhadrasana I to Gurudasana unwrap to Virabhadrasana II to Side Angle Pose to Ardha Chandrasana

Section Three:
Abs-Garudasana Crunch

Section Four:
1. Headstand Prep
2. Headstand
3.Viparita Karani

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