Spinal activation, core strength, rotator cuff activation, and shoulder strength have been swirling in my head for weeks now. Today's practice will bring these things together to build Pincha Mayurasana. This graceful posture eluded me for years. In the beginning the problem was pure disbelief, then it became lack of shoulder awareness & strength. Now my shoulders are limber & strong AND I no longer fear it. I built this class to share the triumph and bring that sense of accomplishment to others.
Spinal Activation with Concentric Ab Work
- Windshield Wiper Legs
- Pelvic Tilits
- Roll-Ups with Sandbag Behind
- Oblique Twists with Sandbags on Sides
- Stretch Long
- Single Side Oblique Crunch Elbow to Knee Across Torso
Abdominal Length with Eccentric Ab Stretching
- Roll onto Belly
- Sphinx
- Side Sphinx --> Side Sphinx
- Straight-Arm Sphinx
- All-Fours ... Move Knees Together & to One Side Then Drop Hips to Opposite Side
Transition to Standing
- Down Dog ... Walk Forward ... Roll Up to Stand
Shoulder Awareness & Arm Strength
- Robot Arm External Rotations for Infraspinatus
- Arms Out Laterally at 45 Degrees for Suprapinatus Pulses
- Shoulder Lift & Drop for Levator Scapulea
- Arms Out Laterally Parallel to Floor --> Flap Arms Like Wings
- Hands in Front, Elbows Bent, Block Between Hands --> Draw Elbows Toward Center & then Out
- Hands in Front, Elbows Bent, Press Forearms Together --> Lift & Lower Pressing Arms
- Arms Out Laterally Parallel to Floor --> Small CirclesHammer Curl with Serious Spin Out
- Sit on Edge of Chair --> Tricep Lifts
- Come down onto Knees and Put Elbows on Chair with Palms Facing One Another and Block between Hands for Shoulder Opener
Flow to Warm & Prepare
- Surya Namaskar A with Anjanayasana, Plank & Baby Cobra
- Surya Namaskar A with Alanasana (High Lunge), Plank & Bhujangasana
- Forearm Plank --> Side Forearm Planks
- Ustrasana (Camel)
Pinnacle Posture at Wall
- Measure Strap Shoulder-Width and do Baby Cobra Standing at Wall
- Set Up for Pincha Mayurasana Down Dog Prep
- Full Pincha Mayurasana
- Long Relaxed Uttanasana
- Sirsasana (Headstand)
- Balasana (Child's Posture)
- Matsyasana (Fish)
Ending
Monday I teach my 60 minute flow and I wanted to use this class but I knew that I'd have to adapt it based on who came. Well, it was the first Monday of the new year and it was jam-packed with 32 rather-new students. So, Pincha Mayurasana was out. During the class it dawned on me that with a slightly different focus, it wouldn't be hard to redirect this class sequence toward Crow. So, I reduced the warm-up, lengthened the flow and put more emphasis on core strength than backbends. Still did a lot of shoulder & ab work. Turned it into a great Crow class that worked for this faster-paced, less-seasoned group.
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