Downward Dog Pose

This is a great pose for developing upper body strength, clearing the mind, and energizing your spirit. It is also a very thorough stretch for the back hips, and legs.  This pose should be practiced very cautiously if you have carpel tunnel syndrome, or injury to the neck or shoulders.

1. Come onto the floor on your hands and knees. Place your knees directly below your hips with your hands slightly forward of your shoulders. Spread your fingers wide, and push your hands down firmly into the mat.

2. Turn your toes under and lift your knees away from the floor. At first keep your knees slightly bent with heels lifted. Your body should look like an upside down V.

3.Tilt your pelvis so that your tailbone moves up toward the ceiling. Move your chest in toward your thighs straightening your spine. Slowly straighten your knees to the point where you feel a stretch in the backs of the legs. (If this feels difficult, place some blocks or books under the hands.)

4. Keeping your back straight and the tailbone lifted, slowly lower your heels toward the floor. (If you would like more of a challenge, take your hands to the floor and using the strength in the arms, lightly push your leg bones back, and lower your heels onto the floor.)

5. Repeat as many times as you feel drawn to.

Benefits: Calms the brain and helps relieve stress. Emotionally uplifting and energizing. Stretches the shoulders, hamstrings, calves, feet, and hands. Strengthens the arms, legs, and upper back. Helps prevent osteoporosis. Increases circulation to the brain, improving memory, and mental clarity. Therapeutic for high blood pressure, asthma, flat feet, sciatica, and sinusitis.

If you enjoyed this article and would like to know more about the teachings of Christine visit her yoga blog at www.innerlight.blogspot.com

© written and modeled by Christine Wushke, Photo’s by Dianne Wushke.

Standing Forward Bend Pose

This pose is great for bringing extra circulation into the brain; it is refreshing and yet relaxing at the same time. If you have high blood pressure use caution in this pose, come out of the position slowly if you feel any pressure in the head or behind the eyes.

You will need a chair or some yoga blocks for this pose.

1. Place your chair or yoga blocks in front of you.

2. Moving mindfully bend forward until you feel a stretch in the backs of your legs. Check to see what height your hands naturally reach to, without forcing them farther. Bring your hands down to your chair or blocks, checking that you are not pushing the stretch to far. It should feel like a very easy gentle stretch at this point. (If it is not, then place a folded blanket or yoga block on top of the chair.) The idea is to use the props so that the pose can meet your body where it is right now, without any strain whatsoever.

3. Once your hands are securely on your props, slightly shift your weight to your toes. Lift your tailbone up towards the ceiling to deepen the stretch slightly.

4. Lower the heels back down but keeping the tail bone lifted. Shift your weight so that it is securely on the centers of the feet.

5. Let your back hang down as far as it will go comfortable keeping the tailbone lifted. Let your head and neck relax.

6. Hang here for as long as you are comfortable breathing evenly. Imagine that you are drawing nourishment into your brain with every breath.

7. Slowly uncurl your back, using your props to help you up (if
necessary)

8. Stand for a few minutes breathing evenly, feel and enjoy the
effects of the pose.

Benefits: Increases the circulation to the brain and sinuses. Increases flexibility in the legs and back.  Increases energy and rejuvenation. Emotionally nourishing and uplifting.

© written and modeled by Christine Wushke, Photo’s by Dianne Wushke.

Seated Side Bending Pose

1. Sit in a comfortable cross legged position. Close your eyes and draw your awareness inward. Practice breathing into your belly, drawing nourishment into each breath.

2. Moving mindfully bend sideways to the right. As soon as you feel a stretch in your side ribs and waist stop.

 

 

 

 

3. Bring your right arm up allowing it to follow the natural line of your body.

4. Turn your head and toward your right arm and the ceiling. Breathe evenly until you feel the stretch diminish.

5. Repeat steps 2 – 4 on the left side.

 

 

 

 

6. Bend forward slowly and mindfully until you feel a stretch in the hips or back.

7.  Place a pile of blankets on the legs, as high as you need so that you can bend forward and place the chest comfortably on the blankets. Turn your head to the side, or place a block or pillow under the forehead, and rest the head. Stay resting forward as long as you can comfortably.

 

 

Benefits: Increases mobility in the intercostal muscles of the rib cage. increases oxygen levels in the blood, boosting energy levels. Increases flexibility in the back and waist.

© written and modeled by Christine Wushke, Photo’s by Dianne Wushke.

Sacral Opening Pose

This pose provides a very gentle traction stretch for the back of the pelvis and sacrum. It is excellent during times of lower back tension or pain and discomfort in the sacrum. This pose is very safe and gentle, and can be done by Yogi’s of all levels. However, use caution and mindfulness if you have herniated disks, or arthritis in the spine or pelvis.

1. Lay on your back with your knees bent. Bring your knees together and your feet about shoulder width apart.
 
2. Lift your pelvis slightly and move your tailbone toward your heels. Flatten the small of your back to the floor. (Or as flat as it will go)

3. Let your knees lean into each other, letting them also pull forward. (Let this movement be natural, and not forced). Let the lower back relax.

 

 

4. Hold this position for at least 30 seconds, allowing the muscles in your legs, and pelvis to relax.

 

5. Start to bring your knees down toward the floor, one at a time, stretching the inner thigh.

6. As you bring your knee toward the floor, let the pelvis rock from side to side, massaging the back of your pelvis.

7. Return to position #1, and rest for another 30 seconds or longer.

 

Benefits: Loosens and releases the sacrum. Relaxes the muscles of the pelvis, sacrum, and lower back. Massages and oxygenates the back of the pelvis. Increases flexibility in the abductor, and adductor muscles in the thighs.

 © written and modeled by Christine Wushke, Photo’s by Dianne Wushke.

Reclining Twist Pose

This twisting pose is very relaxing, and can be done by most people at any fitness level. It is slightly more intense than the double leg twisting pose, so make sure you are moving into position very mindfully. It is not recommended to do this pose if you have just finished a meal, or if you are pregnant. Use caution if you have degenerated disks, or arthritis in the spine or hips.

You will need some blankets, pillows, or yoga blocks for this pose.

1. Lay on your back with your block or pillow on your left side near your hip, and your blanket near your right shoulder.

2. Bend your right knee, bringing the sole of your foot onto your left knee. Roll onto your left side, bringing your knee down onto your block.

 

(You may need to adjust the height of your prop, so it feels comfortable.)

 

3. Bring your right arm over to right, until your arm is resting on your blanket. You may have to adjust the angle of your hip in order to place the arm in a comfortable position. Use as many blankets under the arm as you need, so the position is very comfortable. Turn your head, and look over your right shoulder.

4. Check that there is equal weight on both the right knee, as well as the right shoulder, you may need to fine tune your pose a bit, and experiment with your props, in order to find that balance.

 

5. You should be feeling the stretch in your hips, back, and shoulders. Take care to keep the movement of your neck soft and relaxed.

6. Once you feel comfortable in the pose, allow
yourself to relax, let your arm sink into the blanket, and your knee sink into the block. Breathe into your back, as if you are drawing nourishment into your back muscles from the energy in your breath.

7. Hold the pose for about 1 min to each side, or until you feel the stretch diminish.

 

Benefits: Increases flexibility to the spine, and back muscles. Opens the shoulders, chest, and hips, mobilizes the pelvis and sacrum. Strengthens the parasympathetic nervous system, releases stress and emotional tension. Detoxifies internal organs, and improves bowl function. 

  © Written and modeled by Christine Wushke, Photo’s by Dianne Wushke.

Moving Mindfully

Mindful movement is a key aspect to a good yoga practice. A really advanced yogi is very, very aware. (But not necessarily very flexible.) Teaching yourself mindful movement will pay off in the long run because you will learn how to hone in on specific areas of the body and know exactly what is being stretched, opened or toned. This is very important to prevent injuries from occurring. It also strengthens your relationship with your body. As you become more in tune with your body you also become more in tune with the world around you.

 Mindful movement also encourages a deepening of your meditation practice. When moving mindfully you become aware of each millisecond of your yoga practice, and each millimetre of your body’s adjustments in the yoga poses. Try the experiment below to see how mindfully you move:

1. Raise your arms over your head.

2. When you get your arm to the top, stop.

3. Notice if you feel any pull, stretch or strain.

4. Notice how far you lifted the arm.

5. Lower your arm.

6. Raise your arm again, but this time very, very slowly. As you are moving, pay attention to the exact moment that you begin to feel a stretch in your arm.

The point of this exercise is to discover our default program of movement.  Often our default program is to move quickly with little awareness, and notice the feeling after we have moved. Moving mindfully means to feel as you go‑-moving slowly and with complete awareness. The benefit of moving mindfully in your yoga practice is to become more and more aware of your unique range of movement on a given day. Knowing your range of movement will prevent injuries, slow you down, and let you deepen your relationship with your body. Your yoga practice should be a way to give nourishment, care and attention to your body in a respectful and loving way.

 © written and modeled by Christine Wushke, Photo’s by Dianne Wushke.

Double Leg Reclining Twist Pose

This pose is excellent for relieving upper back stress and tension. Because of the gentleness of the pose it is also wonderful for relieving symptoms of stress and anxiety. It also assists in the detoxification of the internal organs.

This pose can be done by most people of all fitness levels, and ages. It is not recommended to do this pose if you have just finished a meal, or if you are pregnant. Use caution if you have degenerated disks, or arthritis in the spine or hips.

1. Lie on your back and hug your knees to your chest. Place a block, or pillow between your legs. Take your legs all the way over to your right side.

2. Twist your upper back lightly, and move your left arm toward the floor. If your arm does not reach the floor, place a folded blanket or
pillow under your left arm.

3. Shift your hips so that you are moving towards the front of the right hip. Shift your upper back so that you are moving both shoulder blades toward the floor.

4. Turn your head and look over your left shoulder. Let the neck relax, close your eyes and rest comfortably. If your neck feels strained, then look up at the ceiling.

5. Take a deep breath, and imagine that your spine is lengthening. Take a long slow exhale, and twist a little more deeply. Breathe evenly, and imagine that a deep nourishment from the breath, is moving into all the back muscles, as well as the internal organs. Hold for about 1 min, or until you feel intuitively ready

6. Bring the knees back to the center, and breathe evenly for a while, feeling the nourishment of the pose.

7. Repeat on the other side when you are ready.

Benefits: Increases flexibility to the spine, and back muscles. Opens the shoulders, chest, and hips, mobilizes the pelvis and sacrum, strengthens the parasympathetic nervous system, releases stress and emotional tension. Detoxifies internal organs. Improves bowel function.

Reclining Bound Angle Pose

You will need two firm blankets, four foam blocks, or extra blankets (or pillows) for this pose.

1. Take two folded blankets and stagger them so one is on top of the other, and the top blanket is pulled about two inches back. At the other end, fold the top blanket under to make a pillow. Have your foam blocks or pillows beside you within arms reach.

2. Lay on your back with the base of the spine touching the bottom blanket. Let your shoulders roll under and open the front of the chest.

3. Bring the soles of your feet together and move your heels close to the body. Place the blocks or pillows under your thighs close to the hip joint. Move your tailbone down towards your heels.  Let the arms rest out to your sides and open the chest.

4. Stay here for about 3 minutes or longer (if you are very relaxed and comfortable).

Benefits: Opens hips, increases circulation to pelvis, aids in reliving menstrual cramps, strengthens the parasympathetic nervous system, increased relaxation, increases oxygenation of blood, improved mental clarity, uplifting mood

Restorative Yoga

Restorative yoga can also be called “RESTing yoga.” Restorative yoga poses are well-known for targeting the nervous system, inducing a relaxation response. When the body is in a deep state of rest there is a perfect opportunity to enter a deep inner space of rest. When we can learn to truly rest in a yoga pose and enjoy the inner peacefulness that results, we can also learn to take that deep resting off the mat and into day-to-day life.

Since these poses are all very gentle, and held for long periods, almost anyone can do them. Restorative poses should feel very natural and take little-to-no effort, with little-to-no stretch. The protocol is to have your props set up so that the pose meets your body instead of your body having to meet the pose (and possibly cause strain or stress). The philosophy behind restorative yoga is to sink into the poses so there is little-to-no effort exerted to be there. Then the body can open and relax more freely into the supports (props). Because of the deep level of relaxation in restorative yoga the muscles are able to lengthen more completely, in a way that is gentle and non-threatening. Restorative yoga also affects the fluids in the body, especially when a pose is held for long enough periods of time (3-5 min per pose). The blood, lymph and other fluids, pool around the organs, glands, and tissues. This results in the effected organs, glands, and tissues being bathed in fresh oxygen, promoting healing, rejuvenation, and more efficient functioning.

Forward Hero Pose

1. Stack two or more folded blankets and place them in front of you. Sit on your heels and place your knees about shoulder width apart. Bring the blankets in between the thighs. Keeping the sit bones down on your heels (or close to the heels), bend forward from the waist and bring the abdomen and chest onto the pile of blankets. The idea is to feel held up by the blankets. If there is any strain to reach the blankets then come up and grab another blanket or two, then move forward again.

2. Arms should be resting comfortably on the floor and relaxed. Stay here for about 3 minutes (or longer if you are very relaxed and comfortable).

* Note: If shoulders feel tight, or arms are uncomfortable, place some pillows, or blocks under your hands and forearms. If the feet cramp, place a blanket under your ankles and let your toes dangle off the edge. If your knees or hips ache you can also sit on a pile of blocks or pillows. If it is uncomfortable to turn the head to the side, fold the top blanket over and place the forehead on a block.

Benefits: Strengthens parasympathetic nervous system, increased relaxation, improved mental clarity, improves quality of sleep, reduces stress, aids in reducing anxiety, and strengthens the arches of the feet.

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