Based on my previous
Pelvic Power blog post. This 75 minute
Binghamton Yoga class was taught on a Friday morning to about a dozen yogis who are experienced enough to appreciate the need to take care of ourselves.
Props:
Chair, 2nd Yoga Mat, 2 Blocks, 1 Sandbag, and at least 1 Blanket
Start:
Seated on floor in Sukhasana or on chair in "Ready" position
Discussion:
Our pelvis is the epicenter of our existence. It's where our umbilical
cord connects and the "bowl" that holds all our vital organs. Unlike
many other (lower) animals, our pelvis and abdomen are not contained
within an extended ribcage. Instead, we have a basic bony structure of
hips & pubis, wrapped with tough, but soft, muscles and tendons.
Every time we breath and/or move this area expands and/or contracts its
contents.
Consider the F-A-B....Features-Advantages-Benefits of this area.
- Display the features of our pelvis....ASIS, PSIS, Pubic Symphysis. Talk about how they move in unison & opposition.
- Display the advantages of our pelvis.....The cooperation of
these features builds a system capable of balancing, flexing, pressing,
rotating, bending, flexing, etc in a multitude of directions and gives
us humans great Pelvic Power.
- Display the benefits of pelvic power......Powerful, balanced pelvis is the epicenter of proper yoga and thus a way to unbounded health.
Warm-Ups: Talk about visualizing pelvic features & how they work toward advantages.
Standing
Belly Dance Hip Swivels
Oblique Rotations with Variations
Air-Swim Arms & Shoulders Forward & Back
Head/Neck/Shoulder Circles with Variations
Side Squeezes
March......Add Twist......Add Elbow Twist Rotation
Hands & Feet
Head/Neck/Shoulder Circles with Variations
Pocket Stretch for Levator Scapula
All-4's
Simple Cow/Cat
Diagonal Cow/Cat
Side Squeezes
Child's Posture
Spinal Rolls
Wrist Work
Finding Our Pelvis: Talk about the need for muscles to have range of motion.
Sit in Chair with 2nd Mat on it
Feel Sit Bones and Pelvis in Chair
Blanket Under One Sit Bone - Take Time to Feel It
- Pause & Level - Do Other Side
Back to First Side with Blanket - C-Curve Toward Sunken Hip to Lift - Reps then Hold
- Pause & Level - Do Other Side
Block Between Inner Thighs - Squeeze on Exhale - Relax on Inhale- Reps
Boat Pose Balanced on Chair - Add Block Between Thighs
Figure-4 Forward Fold Both Sides to Relax Pelvis and Stretch Outer Shell
Repeat Inner Thighs, Boat & Figure-4
Weeble Walk from Front of Room to Back Wall - Emphasize Ab Zipper Action, Inner Spiral
Cobra at Wall - Hold
Uttanasana Folded into Wall - Hold
Pranayama 1: Talk about the supple pelvis facilitating intense breath.
Sit in Chair with 2nd Mat on It
Fire Breath - Exhale Version - With Fold-Over and Rise to Hold-Out
- Repeat 3 Times
Moving Up the Body: Pelvis is the Core and on it we build an amazing
structure. Move into the other floors. Understand that the shoulder
girdle is the "pelvis" of the upper body.On Back for Spinal Rolls w/ Sandbag
Back of Head Presses - Manually Lengthen & Massage Neck - Understand Engagment
Dolphin Plank....Dolphin Down-Dog....Swimming Dolphin
Sit Back & Stretch Shoulders
Head/Neck/Shoulder Circles with Variations
Clasp Hands Behind Back & Look Up
Reverse Table
Headstand: So strong that the entire structure can stand upside down. Turning arms into legs.
Come to Wall with Both Mats + 1 Block
Talk about Ab Zipper Action and Inner Spiral to Float Up
Headstand Prep Variations
Headstand HOLD - Feel Shoulders Working Like Legs
Child's Posture
Head/Neck,Shoulders
Slow Flow: Take the Pelvic/Shoulder Knowledge & Emanate Out like a
Flower Blooming - or a Starfish waving in the water's flow.Balancing Flow....Simple Tree --> Floar Back to High Lunge --> Turn Sideways --> Repeat
Wide Leg --> Side Angle
Wide Leg --> Prasaritta Padottanasana --> Triangle
Uttanasana
Pranayama 2:
Sit on Chair
Nodi Shodahana - Alternate Nostril Breathing
Savasana
Conclusions:
This class was even more well-received than the first time I taught it!
