Here Maddie Demonstrates King Arthur, or a variation on Crescent Lunge. Try this yoga pose for one minute every day this month and you will quickly notice improved balance, leg strength and hip flexibility.
See how her front knee is stacked right over her ankle and her back is nice and long? Place a towel under your back knee if this is painful.
And the front view. She has space between her shoulders and ears plus a big smile on her face. Go Maddie!
Here Lindsey demonstrates one of your October Five, Eagle Pose. Strengthen your legs, stretch your shoulders and improve your balance with this Yoga pose.
Plus it’s Halloween this week and there is this sort of spooky headless horseman thing going on when you really hide your head behind your arms… At any rate…
Lindsey is showing the most advanced version of this move. See how low she sits into her squat? This allows her legs to twist.
If your shoulders or hips do not allow for this (remember you should not feel pain in your joints – ESPECIALLY your knees while doing any of these moves), start with a modified version.
Below Dan demonstrates several options:
Option 1: Sit into a low chair pose or parallel squat with hips, knees and feet aligned. Extend your arms out in front to help with your balance (or try holding a medicine ball or small weight).
Option 2: Sit into a low squat (Chair pose) and bring your arms and legs together.
Again, Dan demonstrates some serious flexibility and strength by being able to sit this low while keeping his alignment. If your modified Eagle does not look like this please do not be discouraged. Do what you can, moving at your own pace. I am happy to take you through any of your October Five if you have questions. Call or email me or pop in to a class. See you soon!
~Anne
Anne McCranie owner of Fluid Movement + Massage is a Portland Oregon based personal trainer and licensed massage therapist. To schedule your movement + massage session contact Anne 503-705-4762 Anne@FluidPortland.com
I ordered some more foam rollers and they arrived this week. Contact me if you would like one of your very own. I use mine daily to keep my back and core strong. You can also roll on it to alleviate tight muscles. My favorite low back stabilization program includes toe dips, bicycle legs, leg circles and dead bug. If you suffer from low back pain, this is one tool you definitely need in your toolbox.
Not sure what a foam roller is or what to do with it? Check out this video of yours truly demonstrating Pilates stabilization exercises.
Are you one of the 80% of Americans who have been affected by back pain? My clients often complain of either low back pain, or upper back pain between their shoulder blades (and sometimes both!) Looking for a drug free way to reduce your back pain? Incorporate yoga poses like this one into your daily routine.
Here Mandy demonstrates one of the October Five – Yoga Seated Twist (also known as Ardha Matsyendrasana or Half Lord of the Fishes Pose). Try this at home and remember to work at your own comfort level and breathe!
Sit up tall and extend your legs out in front of you. Bring your right foot flat on the ground and close to you, knee towards the ceiling (or cross right foot over left leg). Try tucking your left foot underneath you, if this causes knee pain keep your left leg straight.
Hug your right knee with your left arm, or try pressing your arm into the outside of your leg, and twist to the right. Press your right hand into the ground behind you and lift and lengthen your spine. Stay here for five breaths and then switch sides.
5 pm yoga is cancelled tonight. Enjoy your holiday and I’ll see you this week!