REVIEW

This section is for you to continue stretching on your own. This stretching session has three parts: warm up, alignment and stretching yoga style. It is an honor system, so I trust you will stretch in order to improve your mind-body connection, relax and experience peaceful and quiet happiness in the midst of the challenges we are all facing.

You will watch some videos that will add to your knowledge of stretching yoga style.

Finally, you will explain the benefits of stretching for the mentioned muscle groups.

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I. WARM UP 

(6:19 min)

 

Body Warm Up

Let us do our isolation warm-up routine as we have done in class:

neck

shoulders

arms

torso

hips

legs

ankles

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Alignment

 

II. Body Alignment (2:00 min)

Close your eyes

Imagine a string pulling you from the top of your head up towards infinite

Elongate of your neck

relax your shoulders

Imagine gravity is pulling you towards the ground, from the bottom of your feet downward

Inhale and on the exhale press your abdomen against your spine

Flatten your back

Tuck in your rib cage

Rotate your shoulder so that the align with your hips

Bring your tailbone slightly forward

Soften your knees

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III.  Stretching

(20:18 min)

a) Follow the Routine

 

b) Try to memorize this routine since you will be recording it as you do it and posting it at the end of the semester.

 

Question

 

1) Describe briefly, in writing, how you feel when you are done.

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IV. Standing Yoga Poses

 

 Posture: Posture is the position in which you hold your body while standing, sitting or lying down. Good posture involves training your body to stand, walk, sit and lie so as to place the least strain on muscles and ligaments while you are moving or performing weight-bearing activities.

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V. Asanas

Asanas: They are physical positions that challenge our reaction to strong feelings. They teach you how to notice, manage and regulate your reactions to challenging situations.

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VI. Breathing

 

Breathing: It allows you to relax into uncomfortable positions when achieving the asanas as a metaphor for the breathing needed when going through uncomfortable situations in life.

References:

Cleveland Clinic. https://my.clevelandclinic.org/health/articles/4485-back-health-and-posture

Question

2) Explain how asanas and breathing can combine to effectively relax the body and the mind.

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VII. Summarize 

 

 Question

 

3. Explain the benefits of stretching the following muscle groups:

Wrist Extensor Stretch

Thoracic Extension Stretch

Lateral Flexion Stretch

Lumbar Extension and Abdominal Stretch

Lumbar Flexion Stretch

Lumbar Rotation Stretch

 

Question

 

4. How did it feel to complete this  whole cycle: warm up, alignment, breathing, stretching routine?