This is a program I am developing for my friend Adrian.
To me her main issues are core strength, outer hip flexibility and balance
BODY SCAN
BREATH AWARENESS
- developping Ujjayi
MUDRA
- Svadisthana Mudra (for balancing 2nd chakra)
WARMS UPS
- Joint Freeing 1, 2, 3,4,5,6, 7 ( + Bird Dog, strengthens the extensors), 8
- Dragon Variations
- Z Sit with Dolphin Movements (general hip flexibility)
- Plank
- Side Plank (strengthens the abductors and rotators)
- Downward to Standing
STANDING
- Ardha Chandrasana with Movement (single arm at a time)
- Back Arching Toe Touching
- Leg Lifting Against the Wall/Hip Extension - Front (strengthening flexors) Side and Back (Extensor strengthening)
- Stork (strengthening the flexors)
- Dancer
- Tree
- Star
- Wide Legged Forward Bend (Hamstrings stretching)
- Goddess/Horse Variations
- Malasana on blocks (generally stretching of the hip muscles)
FLOOR
- Supta Pawanmuktasana with Variations (Head to knee, single leg, double leg, half happy baby, twist)
- Shalambhasana Variations - (Side and Single Leg, extensor strengthening)
- 1/2 Bow to Full Bow - (Stretching the Rectus Femoris)
- 1/2 Butterfly Variations (Ardha Titali Asana, Shroni Chakra
- Butterfly (Poorna Titali Asana
- Assisted Uttanpadasana working the adductors and gracilis by pressing the knees and feet together (adductors and gracilis), then by pressing the heels together (posterior adductors), finally by pressing the big toes together (anterior adductors)
- Single Leg Lifts, Double Leg Lifts and Circling - Chakra Padasana - (strengthens adductors and rotators)
RESTORATIVE COOL DOWN
- Legs Up the Wall (hamstrings stretch)
- Dragonfly against the wall (stretching the gracilis) with pelvic tilts
- Thread the Needle on the Wall
- Spinal Twist
- Jastiasana Variations - with crossing one leg over the other (Stretches the abductors)
PRANAYAMA
- reclined alternate nostril breathing
RELAXATION or YOGA NIDRA with 2nd Chakra Focus
SAVASANA
CLOSING WITH SWADISTHANA MUDRA
To me her main issues are core strength, outer hip flexibility and balance
BODY SCAN
BREATH AWARENESS
- developping Ujjayi
MUDRA
- Svadisthana Mudra (for balancing 2nd chakra)
WARMS UPS
- Joint Freeing 1, 2, 3,4,5,6, 7 ( + Bird Dog, strengthens the extensors), 8
- Dragon Variations
- Z Sit with Dolphin Movements (general hip flexibility)
- Plank
- Side Plank (strengthens the abductors and rotators)
- Downward to Standing
STANDING
- Ardha Chandrasana with Movement (single arm at a time)
- Back Arching Toe Touching
- Leg Lifting Against the Wall/Hip Extension - Front (strengthening flexors) Side and Back (Extensor strengthening)
- Stork (strengthening the flexors)
- Dancer
- Tree
- Star
- Wide Legged Forward Bend (Hamstrings stretching)
- Goddess/Horse Variations
- Malasana on blocks (generally stretching of the hip muscles)
FLOOR
- Supta Pawanmuktasana with Variations (Head to knee, single leg, double leg, half happy baby, twist)
- Shalambhasana Variations - (Side and Single Leg, extensor strengthening)
- 1/2 Bow to Full Bow - (Stretching the Rectus Femoris)
- 1/2 Butterfly Variations (Ardha Titali Asana, Shroni Chakra
- Butterfly (Poorna Titali Asana
- Assisted Uttanpadasana working the adductors and gracilis by pressing the knees and feet together (adductors and gracilis), then by pressing the heels together (posterior adductors), finally by pressing the big toes together (anterior adductors)
- Single Leg Lifts, Double Leg Lifts and Circling - Chakra Padasana - (strengthens adductors and rotators)
RESTORATIVE COOL DOWN
- Legs Up the Wall (hamstrings stretch)
- Dragonfly against the wall (stretching the gracilis) with pelvic tilts
- Thread the Needle on the Wall
- Spinal Twist
- Jastiasana Variations - with crossing one leg over the other (Stretches the abductors)
PRANAYAMA
- reclined alternate nostril breathing
RELAXATION or YOGA NIDRA with 2nd Chakra Focus
SAVASANA
CLOSING WITH SWADISTHANA MUDRA
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Namaste,
Nya