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Joint Rotation Warmup (NEW)
Use this shorter video to guide your practice, the whole thing is a little over 5 minutes long. Guidelines for progression if you use the warmup as a stand alone practice: 1. Begin with 8 rotations of each joint and do this every day at least once/day. |
2. Once it's easy to do every day, gradually increase the number of rotations except for the head circles which stay at 8. 3. Slowly work up to 54 in each direction and do 54 each day for 7 days, when you drop back to just 8 of each (as a warm up for more strenuous activities) you should notice a huge difference in how your body responds! |
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Joint Rotation Warmup Tutorial (NEW) The original version may not be completely accessible to all, so I made this tutorial so you can learn variations to the original exercises, meant to "clear" stiffness and excessive held tension in the joints. You may practice the entire warm up as a stand alone practice in the am when you first get up, in the pm before bed, or use individual rotations as needed throughout your day. |
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Practice VideosContact us if there is a specific yoga practice or therapy topic you wish to see featured!
Full practice videos are on the way but will be hosted elsewhere and links posted here. |
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Surya Namaskara A (Sun Salutation A) Variations There are many ways to approach this full body warm up in the Pattabhi Jois lineage of flowing yoga, here are a few ways to ramp up from easy to challenging! Watch each version, then practice to find which version suits you best then practice that version every day until you can do 5 - 10 in a row without "cheating" then go to the next version! Once you can do the "traditional" version 5 - 10 times you will be ready to advance to Surya Namaskara B! |
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Surya Namaskara A Version 1 - a nice way to begin if you don't have enough upper body strength to practice the original version. Work your way up to 5 - 10 repetitions and when you can do this 5 - 6 days in a row without getting tired you may feel ready to move up to Version 2! Surya Namaskara A Version 2 - time to build up your arm and abdominal strength! You may still wish to do a few of version 1 to warm up. Hold the plank position for 1 - 5 breaths (or more) while keeping your pelvis in a neutral position. Use a mirror to check your alignment or record yourself to see if your back looks straight or collapsed. Work your way up to 5 - 10 reps in a row before moving on to Version 3. Surya Namaskara A Version 3 - learning to move from plank to Upward Facing Dog without having to bend the elbows. Remember to keep your legs strong (don't let your knees collapse onto your mat) and your abdominals firm to support your back as you transition. Remember the feeling you had in the baby Cobra (Version 1)? If not, begin with Version 1, then do Version 2 before practicing Version 3. This will help prepare you for the "traditional" version that includes Chaturanga Dandasana, the "low pushup" position. |
Preparing for Chaturanga Dandasana with the Yoga Pushup: |
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Simple Shoulder Solutions Not ready for yoga pushups? |