Rest ... Renew ... Rejuvenate
The
YOGA CENTRE of Niagara
As with any exercise routine, variety is the spice of life. Use these diagrams to incorporate stretching right away, and plan to integrate group yoga classes into your schedule to achieve maximum benefit. The group setting will:
- allow a trained yoga teacher to observe your alignment
- offer a chance to ask questions about your specific goals and best postures for you
- be a fun and varied way to keep stretching in your routine
The following sequence is meant for informational purposes only. Consultation with a qualified yoga instructor is highly recommended to discuss contraindications and benefits of this practice.
YOGA STRETCHING FOR STRENGTH
Supta Padangusthasana
The key in this pose is to keep the knee absolutely straight in the upper leg. Use an old tie, or yoga strap, so you can fully extend the upper leg. Even if the leg is not pointing up to the ceiling and closer to parallel with the floor, that's ok. This hamstring stretch is intense and so important to healthy hips. Hold for at least ten breaths, then switch sides.
Adho Mukha Svasana
This stretch works all the major muscle groups and is very effective. However, it is actually a resting posture in yoga. Note how the model's back is very straight. Most of us will need to bend the knees to achieve this. And the heels to the ground may come in time, but most people just work on lowering them one at a time. Be sure to keep the shoulders heading down the back, away from the ears. Hold several breaths.
Chadurangasana
From Adho Mukha, or Down Dog, lower the body forward into the top side of a push up. Engage through the abdominals to hold the body as "plank" like as possible. Keeping the elbows into the rib cage, lower down slowly on an exhale, as shown. To really challenge your triceps and abs, push back up.
Urdhva Mukha Svasana
To keep the "flow" going, lift the chest open and let the hips drop toward the floor. Keep the shoulders down away from the ears and really focus on opening through the chest. Note that just the tops of the feet are touching the floor. Hold for a full inhale.
Purvottanasana
The companion stretch to Chadurangasana, this movement stretches the pectorals and subscapularis beautifully while challenging the hips and thighs to stretch deeply. Do not drop the head back to sharply as it may restrict blood flow to the brain. Use the strength in your abdominals to hold the belly high. Hold for two - five breaths.
Navasana
Begin with the sitting bones firmly rooted into the floor, knees bent and souls of the feet planted. Sit up as straight as you can, engaging through the belly. Breathe until you start feeling strong here. Then lift the feet off the floor and keep the lower legs parallel to the floor, breathe. If you can keep the spine straight, then proceed to straighten the legs. Hold for two - five breaths.
Eka Pada Kapotanasana
An unparalleled stretch for the hip flexors and rotators, and those troublesome tendons along the exterior of the thigh. It is key to keep the pelvis parallel to the floor so your hips may stay lifted more than the model's. Blankets can be used to prop up the bent kneed hip to encourage release and balance. The bend in the front knee can be adjusted to find comfort as well. Advanced practitioners can bend forward and bring the chest to the floor. Hold for several breaths, then switch sides.
