Foot openers: 4 Corners of Bottom of Feet Seated and Standing
Be cautious if you have:
- Arthritis
- Bunions
Basic Instructions: With your right foot, lift your toes and spread them. Place your toes back down. Lift your toes and put just the big toe down. Lift the big toe and place all the toes down. Lift the toes and put just the little toe down. Lift the toes and place them all down. Try and lift the toes and place the little and big toes down with the 3 middle toes still up. Place them all down. Roll slightly to the inside of the foot (inner arch) and feel the base of the big to and inner edge of the heel. Place the feet back down. Now roll to the outside of the foot (outside arch) and feel the base of the little toe and outer edge of the heel. Put the foot back down. Use a tennis ball to roll over the 4 corners. Grab a towel with your toes and lift to activate the top arch. Now do the same with your other foot.
If standing use a chair for support and balance.
Arms Over Head in Mountain or Seated
Be cautious if you have:
- Shoulder or neck strain
- Low blood pressure
- Headaches
Basic Instructions: From basic mountain or seated position, open arms to the side with the thumbs slightly facing out. Lift slowly with the inhale until you feel your shoulders strain or lift. Lower arms with exhalation. Repeat and increase range of motion if you can feel no discomfort in the shoulders. If you feel your shoulders lift, lessen how high you lift the arms. You can repeat with variations of palm position (rotated in or out) and direction the arms lift and lower (In front or to the side of your body). If standing, use a chair for balance if needed and only do one arm. Note: one arm might feel different and move more than the other.
Modifications for specific issues
- Flat feet
- Focus on all four corners of foot, pulling up
- More energy in heel
- Weak knees
- Use a block to support thighs from knocking in
- Draw the strength of the thighs upward, make the knee caps smile
- Lower back pain
- Reduce curve of spine
- Breath fully into side body
- Reduce external rotation of hips
- Arm and shoulder weakness
- Bring hands to hips
- Use a chair to stabilize
Checklist
- Protect knees with minimal external rotation of hips. Make sure the knees line up with feet and that the knees do not hyperextend past the toes
- Protect against overarching of lumbar spine
Balancing Knee lift
Be cautious if you have:
- Diarrhea
- Headache
- High blood pressure
- Lower back: Quadratus lumborum injury (in hiking hip)
Basic Instructions: From Mountain pose, hold on to chair (at side) for support. Slowly bend the opposite knee (from hand holding chair) to lift heel off the floor. Engage your thigh and lift to the tip of your big toe on that foot. If you can stay stable, lift the knee (bent) up higher so your foot comes off the ground. Switch to other foot.
Modifications for specific issues
- Balance issues
- Root through 4 corners of the balancing foot
- Breath into and extend the side body on the balancing foot side
- Weak knees
- Balancing leg: Keep a slight give in knee. Engage thigh muscle to protect knee
- Bent, lifted leg: Only extend or rotate knee to an angle that is safe and comfortable
- Lower back pain
- Reduce curve of spine
- Breath fully into side body
- Bent, lifted leg: reduce external rotation of hips
- Arm and shoulder weakness
- Bring hands to hips
- Use a chair to stabilize
Checklist
- Root down into balancing foot
- Keep the balancing side body extended/long
- Allow pivoting knee to be comfortable, maybe that means it is facing more forward
- Lift navel in towards spine
- Relax/soften arms in shoulder joint
Cat Cow Standing and Seated
Be cautious if you have:
- Neck issues
- Osteoporosis (Cat)
Basic Instructions: If seated: Find a natural spine. Modification 1: place hands on thighs. Modification 2: place elbow on thighs. Use which ever position feels best. Then curl your back from the middle section up to the shoulders out just a bit (cat) and then come back to a natural spine. Then move your chest out and slightly up without collapsing in your lower back (Cow), then return to natural spine. Do this with the breath: Cat/exhale and cow/inhale. You can also pause in each position. If standing: Find a natural spine. Come into an easy chair position and place hands on thighs. Then curl your back from the middle section up to the shoulders out just a bit (cat) and then come back to a natural spine. Then move your chest out and slightly up without collapsing in your lower back (Cow), then return to natural spine. Do this with the breath: Cat/exhale and cow/inhale. You can also pause in each position. If standing use one hand on chair for support if unstable.
Modifications for specific issues
- Balance issues
- Move slower and to a lesser extreme in either pose
- Use chair if standing
- Weak knees
- Use a block to support thighs from knocking in
- Draw the strength of the thighs upward, make the knee caps smile
- Lower back pain
- Reduce curve of spine
- Breath fully into side body
- Arm and shoulder weakness
- Bend elbow
Checklist
- Focus on transitioning pose by leading with the breath
Chair
Be cautious if you have:
- Headaches
- Low blood pressure
- Severe Hypertension
- Seated: Colostomy or Hemorrhoids
Modifications for specific issues
- Flat feet
- Focus on all four corners of foot, pulling up
- More energy in heel
- Weak knees
- Use a block to support thighs from knocking in
- Draw the strength of the thighs upward, make the knee caps smile
- Lower back pain
- Reduce curve of spine
- Breath fully into side body
- Reduce external rotation of hips
- Arm and shoulder weakness
- Bring hands to hips
- Use a chair to stabilize
Checklist
- Protect knees with minimal external rotation of hips. Make sure the knees line up with feet and that the knees do not hyperextend past the toes
- Protect against overarching of lumbar spine
Basic pose: () are used to describe one side, substitute opposite left or right when switching to other side Begin by standing with chair next to you on your side (left). Turn the chair around so that the back is closest to you. Place both hands on chair for balance. Make sure both feet are facing forward and your heels are behind your toes. Place the block between your tights (see below). Apply just enough pressure, inward, to keep the block in place. Slowly, extend your hips back by bending your knees. Go only as low as to provide a moderate bend in the knees. Make sure you can still see your toes, as not to over bend knees. Keep a slight curve in the small of the spine. Do not bend torso past 90 degrees at hip joint. There will be a zig/zag form to your body: heels are rooted down, knees are bent (hip distance apart and extending out towards little toes), hips back and top of the head is lifted. Block Placement: Place the block between your tights. Apply just enough pressure, inward, to keep the block in place.
Advancement 1 is the same as the basic pose, however your arm (right) is raise up above the head. Relax/soften the raised arm into the shoulder joint. Your palms face in. Do only if you feel safe, balanced and have no pain.
Advancement 2 is the same as basic pose; however, both arms are raised up above the head. Relax/soften the raised arm into the shoulder joint. Your palms face in. Do only if you feel safe, balanced and have no pain.
Advancement 3 is the same as advancement 2, however here we are using the advanced foot position. This position uses a folded towel under both feet. The towel is positioned at the base of the toes. It will create a lift that may feel off balancing.
Do only if you feel safe, balanced and have no pain.
Tips for Chair: root into feet* be on 4 corners of feet not just toes* keep feet hip distance apart* image a block between the shins and you are squeezing the block in* knees bend even with hips/feet* see your toes* zig/zag of motion: find form, root heels, bend knees, extend hips, lift navel in towards spine, lift through top of head, breath. Repeat and deepen zig/zag* relax/soften arms in shoulder joint* top of head lifts* chin draws in along jaw line* find visual focal point* have a steady and even breath
Crescent Side Stretch standing or seated
Be cautious if you have:
- Shoulder or neck strain
- Low blood pressure
- Headaches
Basic Instructions: From basic mountain or seated position, open right arms to the side with the thumb slightly facing out. Lift arm slowly with the inhale until you feel your shoulders strain or lift. Lower arms with exhalation. Repeat and increase range of motion if you can feel no discomfort in the shoulders. If you feel your shoulders lift, lessen how high you lift the arms. Now have a slight bend in your wrist and elbow, keep your shoulder soft (not lifted) and curve or arch to the left. Go only as far as you can keep the breath normal in the left side. Do not collapse on the left side. Lower slowly with the exhalation. Repeat with other side. If standing, use a chair for balance if needed. Note: one arm might feel different and move more than the other.
Modifications for specific issues
- Flat feet
- Focus on all four corners of foot, pulling up
- More energy in heel
- Weak knees
- Use a block to support thighs from knocking in
- Draw the strength of the thighs upward, make the knee caps smile
- Slight bend in knees if needed
- Lower back pain
- Reduce curve of spine
- Breath fully into side body
- Reduce external rotation of hips
- Root through foot on side you are leaning away from
- Arm and shoulder weakness
- Bring hands to hips
- Use a chair to stabilize
Checklist
- Root through foot of lengthened side body
- Protect against overarching of lumbar spine
Dancer
Be cautious if you have:
- High or low blood pressure
- Lower-back
- knee injury
Basic Instructions: Have chair at your left. Hold on to the chair with your left hand. From mountain pose, do a balancing knee lift with left leg. (Slowly bend the opposite knee (from hand holding chair) to lift heel off the floor. Engage your thigh and lift to the tip of your big toe on that foot. If you can stay stable, lift the knee (bent) up higher so your foot comes off the ground.) If you can lift your left foot off the ground, move your knee back so your knees are even (left foot will be behind you and the knee). Raise your right arm up. Repeat with other side.
Modifications for specific issues
- Balance issues
- Root through 4 corners of the balancing foot
- Breath into and extend the side body of back leg
- Use chair to stabilize
- Weak knees
- Balancing leg: Keep a slight give in knee. Engage thigh muscle to protect knee
- back leg: Keep leg straight if needed
- Lower back pain
- Reduce curve of spine
- Keep hips level
- Breath fully into side body
- Bent, lifted leg: reduce external rotation of hips
- Arm and shoulder weakness
- Bring hands to hips
- Use a chair to stabilize
Checklist
- Root down into balancing foot
- Keep the both side body extended/long
- Lift navel in towards spine
- Relax/soften arms in shoulder joint
Down Dog with Chair
Be cautious if you have:
- Wrist or hand issues
- Diarrhea
Basic Instructions: Face the chair with the seat part in towards you. Start at mountain pose. Bend your knees slightly and do a half forward fold. Place hands on chair seat. Hold onto seat and slightly push down on chair. Take a small step back with both feet. Your arms will start to lengthen. Keep moving your feet back to a place you feel stable and the arms are straight, and your hands can be supported by the chair. Bend your knees to take pressure off the lower back. Walk the dog by bending one knee and having the other straight. To come out of the pose, walk your feet slowly in towards chair until you are in a safe forward fold. Bend knees enough to safely stand.
Modifications for specific issues
- Balance issues
- Use chair seat for support
- Engage thigh strength
- Plant feet square
- Weak knees
- Draw the strength of the thighs upward, make the knee caps smile
- Bend knees deeper
- Lower back pain
- Breath fully into side body
- Bend knees deeper
Checklist
- Bend both knees
- Draw in navel
- Lead the fold with your heart
- Tuck in chin
Eagle Arms
Basic Instructions: From standing or seated, Place arms out in front of you. Find your right arm and tuck (move under) it under the left arm. Now give yourself a hug to the shoulders. If shoulders and elbows feel safe, just rotate or move your palms out by rotating the wrist. (Palms will face away from shoulders). If again shoulder, elbows and wrists feel safe, move hands closer to each other either back to back or palm to palm. If at each step your shoulders or arms feel uncomfortable, move back to last position.
Modifications for specific issues
- Balance issues
- Just cross arms, don’t wrap fully
- Sit in chair to cross arms
- Root through 4 corners of feet
- Don’t look to side
- Weak knees and Lower back pain
- Have a slight bend in knees
- Arm and shoulder weakness
- Just cross arms, don’t wrap fully
- Don’t look to side
- Soften shoulders down
Forward Fold
Be cautious if you have:
- Back injuries including osteoporosis
- High Blood pressure (moving into pose)
- Low blood pressure (moving out of pose)
Basic Instructions: From mountain, bend knees slightly. Fold to where your hands are placed on your thighs, shins or floor. A chair or blocks can also be a foundation for the hands. Keep knees bend if you feel uncomfortable in your lower or upper back. Only straighten knees if safe. Have a slight bend in knees to rise back up to standing.
Modifications for specific issues
- Balance issues
- Use chair seat for support
- Engage thigh strength
- Plant feet square
- Weak knees
- Draw the strength of the thighs upward, make the knee caps smile
- Bend knees deeper
- Lower back pain
- Breath fully into side body
- Reduce external rotation of hips
- Bend knees deeper
Checklist
- Go slow and use the breath as your guide
- Draw in navel
- Lead the fold with your heart
- Tuck in chin
High Lunge
Be cautious if you have:
- Heart problems
- High blood pressure
- Achilles Tendonitis or Bursitis
- Torn Meniscus
- Plantar Fasciitis
- Anterior Cruciate Ligament (ACL)
- Hyperlordosis
- Spondylolisthesis
- Spondylolysis
- Severe Lumbar Stenosis
Modifications for specific issues
- Balance issues
- Wider stance and longer (front to back) distance of feet will allow for greater balance.
- Keep feet positions at or greater than hip distance
- Weak knees
- Front leg: Do not hyperextend knee, 90% or greater
- Back leg: draw the strength of the thighs upward, make the knee caps smile
- Lower back pain
- Reduce curve of spine
- Breath fully into side body
- Back leg: reduce external rotation of hips
- Arm and shoulder weakness
- Bring hands to hips
- Use a chair to stabilize
Checklist
- Protect front leg knee with by lining up with feet (towards little toe) and that the knee does not hyperextend past the toes
- Protect against overarching of lumbar spine
- Hips point forward
Level one: Basic High Lunge Basic Pose: () are used to describe one side, substitute opposite left or right when switching to other side Begin by standing with chair next to you on your side (left). Turn the chair around so that the back is closest to you. Place one hand (left) on chair for balance. Turn the chair around so that the back is closest to you. Make sure both feet are facing forward and your heels are behind your toes. With your back foot (left), step back a wide, comfortable distance. Keep your back foot (left) on the base of the toes; do not bring your heel down. Your front knee (right) will bend at an angle. Do not let the knee move forward past the toes. You should be able to see your toes. Your back leg (left) will be straight. Do not lock the back leg (left), have a tiny give in the back knee (left). Vision is on horizon. Do only if you feel safe, balanced and have no pain. Foot Placement Advancement 1 is the same at the basic pose, however you can lift one hand and arm (right) up. Point the arm straight up towards the ceiling. Relax/soften the raised arm into the shoulder joint. Do only if you feel safe, balanced and have no pain. Tips for High Lunge: *keep hips even, facing forward*don’t over extend the front knee*keep back leg straight with soft knee*lift navel in towards spine*relax/soften arms in shoulder joint* have a steady and even breath
Knee to chest stretch seated
Basic Instructions: Place both feet solid on floor. Slide right foot back so toes are on floor, but the heel is up. Either grasp front of the knee (be cautious if knee injuries) under thigh or if your lower back is safe, do with no holding of knee. Lift the knee up and breath normally. Exhale and lower foot back to floor. Repeat with left leg. Modifications for specific issues
- Balance issues
- Place opposite hand on chair, lift leg with only one hand
- Weak knees
- Bend only to your comfort level
- Lower back pain
- Hold on loosely to leg
- Keep back long, don’t curve or hump out back
- Arm and shoulder weakness
- Hold on loosely to the leg
Checklist
- Remember to breath as you hold the posture
Leg Stretch Seated
Be cautious if you have:
- Diarrhea
- Headache
- High blood pressure
- Lower back: Quadratus lumborum injury (in hiking hip)
Basic Instructions: Come into a basic seated knee lift (see above). With support of leg (under thigh) or without (if lower back feels safe) lengthen or extend your leg straighter. A slight bend in the knee is okay. Repeat with other side. Modifications for specific issues
- Balance issues
- Place opposite hand on chair, lift leg with only one hand
- Weak knees
- Engage thigh strength
- Lower back pain
- Hold on loosely to leg
- Keep back long, don’t curve or hump out back
- Arm and shoulder weakness
- Hold on loosely to the leg
Checklist
- Remember to breath as you hold the posture
Mountain (Tadasana)
Be cautious if you have:
- Headache
- Insomnia
- Low blood pressure
Basic Instructions: Stand with arms next to you. Focus on your normal breath. Find the awareness of the 4 corners of the bottom of the feet. Have a cushion (but not bend) in the knees, with the thighs slightly back. Connect in with your midsection (from the thighs up to the bottom of the rib cage). Engage or strengthen the midsection… almost like you are putting on a pair of jeans just a little too small. (Do not hold the midsection like a military stance. You should be able to breath normally). Notice if your chin feels like it is moving forward or tucked back. Your neck and throat should feel balanced and normal. Image a string is running from the base of your spine all the way up to the top of your head. Now image someone is gentle expanding that string up. You might feel a lengthening without losing the 4 corners and the midsection strength. (Again, this is not like a military stance. You should be able to breath normally). Hold on to the chair if needed for balance.
Modifications for specific issues
- Flat feet
- Focus on all four corners of foot, pulling up
- More energy in heel
- Weak knees
- Use a block to support thighs from knocking in
- Draw the strength of the thighs upward, make the knee caps smile
- Lower back pain
- Reduce curve of spine
- Breath fully into side body
- Reduce external rotation of hips
- Arm and shoulder weakness
- Bring hands to hips
- Use a chair to stabilize
Checklist
- Protect knees with minimal external rotation of hips. Make sure the knees line up with feet and that the knees do not extend past the toes or back your legs.
- Protect against overarching of lower back
Stand/Sit transition
Be cautious if you have:
- High Blood pressure (sitting)
- Low blood pressure (standing)
Basic Instructions: Start in a basic seated position in the chair. Stand and sit once at your normal pace and with whatever assistance you need. If you can add a few awareness’s to the process, see if you can stand on the inhale and sit on the exhale. Notice the strength of the 4 corners of the feet when you rise to stand and lower to sit. Be aware of the strength in the legs. Keep your midsection strong by engaging or strengthen the midsection… almost like you are putting on a pair of jeans just a little too small. (Do not hold the midsection like a military stance. You should be able to breath normally). Always use a chair or ask for assistance if this process brings you off balance.
Modifications for specific issues
- Balance issues
- Use chair seat for support
- Engage thigh strength
- Plant feet square
- More energy in heel
- Weak knees
- Draw the strength of the thighs upward, make the knee caps smile
- Lower back pain
- Breath fully into side body
- Reduce external rotation of hips
Checklist
- Go slow and use the breath as your guide
Tandem Walk
Be cautious if you have:
- Inner ear issues
- Vertigo
- Balance disorders
- Meniere’s disease
- Headaches
Basic Instructions: Start at the back edge of your mat. Move very slowly through a basic walk, semi-tandem or full tandem step. Use the chair at the side of you for support. You may find it necessary to look down at where you are going. With practice, start to look ahead. However, keep using the chair for support. Modifications for specific issues
- Balance issues
- Use chair for support
- Take wider stance and steps
- Weak knees and Lower back pain
- Take longer steps and bend knees
Checklist
- Find a visual focal point
>Tree
Be cautious if you have:
- Inner ear issues
- Vertigo
- Balance disorders
- Meniere’s disease
- Headaches
- High Blood pressure: if raising arms over head
Modifications for specific issues
- Balance issues
- Root through 4 corners of the balancing foot
- Breath into and extend the side body on the balancing foot side
- Weak knees
- Balancing leg: Keep a slight give in knee. Engage thigh muscle to protect knee
- Bent, lifted leg: Only extend or rotate knee to an angle that is safe and comfortable
- Lower back pain
- Reduce curve of spine
- Breath fully into side body
- Bent, lifted leg: reduce external rotation of hips
- Arm and shoulder weakness
- Bring hands to hips
- Use a chair to stabilize
Checklist
- Root down into balancing foot
- Keep the balancing side body extended/long
- Allow pivoting knee to be comfortable, maybe that means it is facing more forward
- Lift navel in towards spine
- Relax/soften arms in shoulder joint
Level one: Tree Variation Basic Pose: () are used to describe one side, substitute opposite left or right when switching to other side Begin by standing with chair next to you on your side (left). Turn the chair around so that the back is closest to you. Place one hand (left) on chair for balance. Make sure both feet are facing forward and your heels are behind your toes. Place your feet in one of two optional positions.
Foot Position 1: Start with both feet parallel, hip distance apart. Make sure both feet are facing forward and your heels are behind your toes. Keep the foundation foot (left) where it is. Pivot the heel of the balancing foot (right) up the ankle of the foundation foot (left). Keep your knee (right) in a comfortable position. The knee (right) does not have to look completely to the right or side.
Foot Position 2: Start with both feet parallel, hip distance apart. Make sure both feet are facing forward and your heels are behind your toes. Keep the foundation foot (left) where it is. Pivot the heel of the balancing foot (right) up the inner edge of the foundation calf (left). Keep your knee (right) in a comfortable position. The knee (right) does not have to look completely to the right or side. Keep your hand (left) on the chair. Extend your other hand (right) up your heart center. Palm of hand (right) is facing in.
Do only if you feel safe, balanced and have no pain.
Tips for Tree: root down into balancing foot* keep the balancing side of the body extended/long* allow pivoting knee to be comfortable, maybe that means it is facing more forward* keep hips even, facing forward* * lift navel in towards spine * relax/soften arms in shoulder joint* top of head lifts* chin draws in along jaw line* find visual focal point* have a steady and even breath
Triangle Pose
Be cautious if you have:
- Diarrhea
- Headache
- Neck issues
- Low blood pressure
- Heart Condition: Practice against a wall. Keep the top arm on the hip.
- High blood pressure: Turn the head to gaze downward in the final pose.
Basic Instructions: Start in Mountain pose at the side of your mat with your left foot towards the top of the mat. Take a wider stance with both feet facing the side of the mat. Check with your hips and knees when moving into the next steps. Always feel safe and do not twist either the knee or hips to a place of discomfort. Pivot the left foot (closest to the front of your mat), in the direction of the front of the mat. Check in with how your hips feel and be able to ground the 4 corners of each foot. Let your shoulders and hips face in the direction of the upper right-hand corner of the mat. Bring your arms out in front of you like you are going to hug someone. Flip the palms up and move the arms out… in the direction of the front of the mat with the left arm and the back of the mat with the right arm. How wide you move your arms out is based on how the shoulders feel. If you need to, have a cushion or bend in the left knee. Flip the thumbs up or palms out and windmill your arms. Left arm will move towards your left knee, your right arm might extend out towards the back of the mat or up in the direction of the ceiling. Do not collapse into your left side. You should feel free to breath normally in both sides! Repeat with other side. Keep you balance by using a chair for support with your right hand.
Modifications for specific issues
- Balance issues
- Wider stance and longer (front to back) distance of feet will allow for greater balance.
- Keep feet positions at or greater than hip distance
- Add bend to front leg knee
- Weak knees
- Front leg: Straighten leg to your place of comfort
- Back leg: draw the strength of the thighs upward, make the knee caps smile
- Back leg: Turn in foot more forward
- Lower back pain
- Reduce curve of spine
- Breath fully into side body
- Back leg: reduce external rotation of hip
- Face hips towards front corner of mat
- Arm and shoulder weakness
- Bring hands to hips
- Use a chair to stabilize
Checklist
- Protect front leg knee by lining up with feet (towards little toe)
- Protect against overarching of lumbar spine
- Hips point towards front corner of mat
Warrior II
Be cautious if you have:
- Diarrhea
- High blood pressure
- Neck issues
Basic Instructions: Start in Mountain pose at the side of your mat with your left foot towards the top of the mat. Take a wider stance with both feet facing the side of the mat. Check with your hips and knees when moving into the next steps. Always feel safe and do not twist either the knee or hips to a place of discomfort. Pivot the left foot (closest to the front of your mat), in the direction of the front of the mat. Check in with how your hips feel and be able to ground the 4 corners of each foot. Let your shoulders and hips face in the direction of the upper right-hand corner of the mat. Bend your left knee to a comfortable place. Try not to let the left knee drop in, let the knee track towards the toes. Bring your arms out in front of you like you are going to hug someone. Flip the palms up and move the arms out… in the direction of the front of the mat with the left arm and towards the back of the mat with the right arm. How wide you move your arms out is based on how the shoulders feel. You should feel free to breath normally in both sides! Keep your body more up-right and not lean forwards or backwards. Keep you balance by using a chair for support with your right hand.
Modifications for specific issues
- Neck problems:
- Don’t turn your head to look over the front hand; continue to look straight ahead with both sides of the neck lengthened evenly.
- Balance issues
- Wider stance and longer (front to back) distance of feet will allow for greater balance.
- Keep feet positions at or greater than hip distance
- Weak knees
- Front leg: Do not hyperextend knee, 90% or greater
- Back leg: draw the strength of the thighs upward, make the knee caps smile
- Back leg: Turn in foot more forward
- Lower back pain
- Reduce curve of spine
- Breath fully into side body
- Back leg: reduce external rotation of hip
- Face hips towards front corner of mat
- Arm and shoulder weakness
- Bring hands to hips
- Use a chair to stabilize
Checklist
- Protect front leg knee with by lining up with feet (towards little toe) and that the knee does not hyperextend past the toes
- Protect against overarching of lumbar spine
- Face hips towards front corner of mat
Wide Leg forward Fold with Chair
Be cautious if you have:
- Issues with the lower back
Basic Instructions: Face the chair with the seat part in towards you. Start at mountain pose. Bend your knees slightly and do a half forward fold. Place hands on chair seat. Hold onto seat and slightly push down on chair. Take a small step back with both feet. Your arms will start to lengthen. Take a wider step out with both feet. To come out of the pose, walk your feet slowly in towards each other until they are hip distance and then walk your feet in towards the chair until you are in a safe forward fold. Bend knees enough to safely stand.
Modifications for specific issues
- Balance issues
- Use chair seat for support
- Engage thigh strength
- Plant feet square
- Weak knees
- Draw the strength of the thighs upward, make the knee caps smile
- Bend knees slightly deeper
- Lower back pain
- Breath fully into side body
- Bend knees deeper
Checklist
- Go slow and use the breath as your guide
- Draw in navel
- Lead the fold with your heart
- Tuck in chin
Relaxation Techniques
Body awareness: Begin by setting a timer for 5 minutes, to bring you out of relaxation. Find a quiet room, with no music. Sit in a standard chair (straight back, without much cushion). Place both feet flat on the ground (shoes on or off). Place your hands softly on your lap. Close your eyes if that is comfortable and safe. Follow the next few steps as best as you can. There is no right or wrong way to proceed.
- 4 deep breaths: Take in 4 deep breaths that are slow and deep but are not overpowering or make you feel short of breath. After the 4 deep breathe, return your breathing to normal.
- Internal scan of the body: Take 2 minutes and allow yourself to internally scan your body with their eyes closed. This is simply being aware of each part of your body. You can start with the soles of your feet, the heaviness of your legs, the chair beneath your hips, the softness of your shoulders, your fingers open on your lap and with the mouth open, the softness of your jaw. (Not all of this specific awareness have to happen, only a few. The purpose is for you to take the time and become aware of how your body feels. There are no judgments of good or bad, just awareness.)
- Breathing exercises take about a two minutes and practice one of the breathing techniques below.
When the timer rings, slowly become aware of your environment. Open the eyes gently and tune into your environment: colors and shapes in the room, sounds, smells and even the air as it brushes over your skin. You may feel dizzy or off balanced. Do not get up until you feel steady.
Breathing Exercises: (Choose one of these, once practiced in class)
- Be a witness to your breath: Take the remainder of the time, after the body awareness, to watch your breath. Like an audience member watching a play, just observe your breath. Do not try and change it in any way. Simply notice the passage your breath follows: through the nose and/or mouth. Notice the depth the air extends into your body: does it stop in the chest, the rib cage or deep in the belly. Notice how the air is cooler coming in, and then it is going out. Notice the rhythm of your breath: is there an even inhalation and exhalation. You will do this as a witness, therefore try not to place judgment on your breathing, i.e. this way is right or wrong
- Count your breath: Once you have worked on witnessing the breath, move to counting the breath. This involves simple counting the inhalation and exhalation. Example: 1st inhalation is 1, 1st exhalation is 2, 2nd inhalation is 3, 2nd exhalation is 4… There is not a number you are trying to reach. This is a simple way to focus the mind. If you lose track of the number you are on or if your mind wanders and you notice you are no longer counting, then just start all over: 1 inhalation, 2 exhalation, 3 inhalation, 4 exhalation…
- Finding a place of ‘pause’ in breathing: Once you have worked on witnessing the breath, focus more on your inhalation and exhalation. Specifically, the place of ‘pause’ in the breath. Become aware of the ‘pause’ that existed after you inhale, but before you exhale. Then again the ‘pause’ that existed after you exhale and before you inhale. This is not holding the breath. Your breathing remains normal.
- Visualize the breath: Another option, once you have practiced witnessing the breath, is to visualize the breath. If you are not a visual person, skip this one. It may be more frustrating than beneficial. First, become very aware of the air as it flows in and out. Enhance this awareness by visualizing a color, of your choosing, on the form of the breath. It helps to have an image of your body being clear first. As you inhale, you visualize the colored air comes into you and internally watch it traveling throughout your body. When you exhale, you will visually see the colored air leave your body. Repeat this with each inhalation and exhalation.