Transcript Document 450116

“Not Your
Grandma’s Yoga”
2012 JMU
Victoria A. Otto 2012 Midwest District Teacher of the Year
Highland Park High School, Highland Park, IL
1-224-765-2100 [email protected]
Sun Salutation A
-Stretch tall, squeezing the quads and gluteus slightly, pulling in the abs,
stretching through the arm pits, elbows behind the ears, fingers
reaching up. Elongate the body as much as possible.
-Bending at the hip joint (not the waist), reaching out, ideally placing
the palms on the floor. Modify into 1st option by placing the hands
on the quads above the knees, 2nd option by placing the hands
below the knees on the top of the shins, 3rd option, by the ankles
and gradually work your way down to the floor and hold
-From the last position, lift the head up to elongate the spine, then
relax the head down, eyes looking at the knees
-Place the palms on the ground (knees might need to bend), either
step or jump back into plank position (push-up)
-Lower the body evenly to the ground
-place the hands under the shoulders, relax the shoulder away from
the ears and push up keeping your hip pointers in contact with the
ground (for some the elbows will be straight, for others they will
be bent)
-Push back into downward dog, evenly placing weight on the palms
and feet.
-Think of a Sun Salutation A as a modified Burpie
Crescent Moon
Sun Salutation A
Crescent
Moon
Muscle & Flexibility Areas:
External obliques, Teres maximus, Infraspinate
muscles, Latissimus Dorsi, Back Extensions,
Glutes, Quadriceps, Gastrocnemius/ Soleus
Flexors/extensors of the feet
Cues:
Inhale into this position
Squeeze gluts and quads
Pull belly button into the spinal cord
Ground feet into floor
elbows behind the ears
Benefits:
Stretches and opens the sides of the body,
improves core strength, balance and
concentration, strengthens the ankles, knees and
improves overall body circulation.
Crescent
Moon continued
Muscles & Flexibility Areas:
External obliques, Teres maximus,
Intraspinate muscles, Latissimus Dorsi
Back Extensions, Triceps, Deltoids,
Hips, Ankles
Cues:
Exhale into this position
Squeeze gluts and quads
Pull belly button into the spinal cord
Ground feet into floor
elbows behind the ears
Object is to move the belly button off
the center of the feet.
Return to center and repeat on
other side
Crescent Moon
Continued
Muscles & Flexibility Areas:
Rectus abdominals, Glutes, Quadriceps,
Rhomboids, Trapezoid, Deltoids, Triceps
Back Extensions, Hips, Ankles, Neck
Cues:
Inhale into this position
Squeeze gluts REALLY HARD (protects lower
back) and quads
Drop the head back
Reach back with the arms
Forward
Bend
Major Muscle and Flexibility Areas:
Hamstrings, Gluteus, Gracilis, Gastrocnemius, Soleus,
Lumbosacral Fascia, Erector Spinae, Latisimus Dorsi
Cueing:
Exhale into this position
Squeeze gluts and quads
Pull belly button into the spinal cord
Ground feet into floor, Bend at the hips, not in the lower back,
the goal is to keep the back flat (swan dive)
If the spine begins to curve, place hands on the legs (pictured) , if
more flexible place hands to ankles, then palms to the floor
Last position is to wrap the forearms around the legs and pull
the chest into the thighs.
How to come out: regardless of position, lift chin and pull with
the hamstrings NOT the lower back. I find an easy cue to help
people understand the movement is to cue: Isometrically push the
heels into the floor and turn into each other. They will NOT
physically move but will help rotate the femur and allow the
hamstrings to do the lifting verses the back extensors.
Benefits:
Creates space between the vertebrae, benefits the nerves,
improving circulation around the spine, positive impact on every
bodily function
Forward Bend
Criss-Cross
Muscle and Flexibility Areas:
hamstrings, gluteus, gracilis, , gastrocnemius,
soleus, lumbosacral fascia, erector spinae,
latisimus dorsi, sacroiliac joints, sacrotuberous
ligaments
Cueing:
Cross the right leg over the left so the side
of the feet touch,
Bend at the hips reaching the hands to the
ground.
Once at an ending position, reach the heal
of the left hand to the heal on the left foot.
Repeat on other side
Benefits:
Slightly fits one hip higher than the other, thus,
stretching the sacroiliac joints. For those
who can’t reach the floor use a block or chair
to release the muscles around the joint
Muscle & Flexibility Areas:
Deltoids, rectus abdominals, gluteus,
gastrocnemius, pectoralis major, soleus,
trapezius, rhomboids, back extensors,
posterior deltoid, serratus anterior
Cueing:
Hands are shoulder width apart with the
wrists directly under the shoulders
Feet are hips width apart
Push thorough the shoulders to prevent
sinking in the joint
Pull the abs into the spinal cord to
stabilize the abs.
If a curve appears in the lower back lift the
hips to form a modified triangle. Eventually
strength and stabilization will develop to
allow full extension
Benefits:
Strength building in the upper body and core
muscles
Great for developing the muscles for the
flex arm hang!!
Plank
Cobra
Muscle & Flexibility Areas:
Triceps, deltoids, pectoral, abdominals, gluts,
gastrocnemius, soleus, trapezius, Rhomboids,
back extensors
Cueing:
From plank position
Pull the elbows into the sides of the body,
lowering the body to the floor
Try to touch the whole body to the floor at the same time
Keeping the elbows into the sides
Place the hands under the shoulders
Squeeze the gluts (this protects the lower back)
Push-up through the hands inhaling, through the shoulders (no sagging in the
shoulder)
Again keep the elbows into the sides
You should be able to hold the position for 30-60 seconds
Benefits:
If Cobra is difficult, place the forearms on the ground with the elbows directly
under the shoulder
Palms flat on the ground with finger tips spread
Push the palms in the ground while pulling the sternum forward
Downward Facing Dog
Muscle & Flexibility Areas:
Gasteronemious, soleus, hamstrings, gluts, back extensors, rhomboids,
deltoids, flexors and extensors of the wrist, quadireceps, abdominals,
pectorial major
Cueing:
Starting on all fours with the wrists directly under the shoulders
and the knees directly under the hips
Drop the gluts to the heels (child’s pose) straighten the arms at
the armpits
Lift the knees forming a triangle with your body and the floor
Hands shoulder width apart and feet hips width apart
Spread the fingers wide and press weight into the index finger
and thumb
Turn the “eyes “ of the elbows to face each other, thus, turning
the upper arms
Ideally, the heels should be on the ground, if you can’t get the
heels to the ground, lift the heels and bend the knees slightly
Extend through the shoulders, moving the ears away from the
shoulders
Once in position, roll the hips up and squeeze the gluts,
alternate lifting the heels for an add calf stretch
Hold for 30-60 seconds
Benefits:
There are many variations to do in downward dog
Great ab workouts by lifting the legs and bring the knee to the shoulder
or crossing to opposite shoulder
Plié Squat
Sun Salutation A
Plié Squat
Muscle and Flexibility Area:
Quadireceps, glutes,
gastreonemious, soleus,
Cueing:
 Stand with your feet wider
than hips with apart (2-3
feet) and your toes pointed
out at 45 degree angle
 Squat down keeping your
knees on top of your ankles
(Don’t let the knees go
beyond the toes)
 Chest up
Benefits:
Builds all over lower body
strength, increases flexibility in
the groin area
Modified Triangle
Muscle & Flexibility Areas:
Gluteus medius, Tensor fascia lata, Piriformis,
Sartorius
Cueing:
 Feet are horizontal to each other with toes facing
forward
 Extend the arms laterally to the ground
 Bend at the hip, tipping to one side
 Place the hand on the side of the shin; avoid the knee
joint)
 Extend the top arm up to the ceiling actively reaching
up
 Keep the body in one plane
 Once at full extension, turn the head up, looking at
the ceiling
 Turn the palm of the top hand toward the head so the
eyes can see the palm
 Repeat on other side
Benefits:
 Exhale on the bending down and inhale as the body
comes up
 Keep the glutes squeezed
Standing A Pose
Muscle & Flexibility Areas:
Hamstrings, gastrocnemius, soleus, gluts, back extensors,
triceps deltoids and flexors & extensors of the feet
Cueing:
 Position feet about 3-4 feet apart (the closer together,
the more difficult)
 Feet should be straight forward or slightly turned in;
inhale
 Exhale as you swan dive down (same as forward bend)
 Place the hands on the floor lining up finger tips and
toes
 Push palms into the floor and try to get your head inbetween your legs
 Lift the arches of the feet, this will cause the outside of
the lower leg to activate and strengthen
 BREATH
 Hold for 30-60 seconds
Benefits:
To come out, drive the heels into the ground with a slight
turn inward, this loads the hamstrings not the lower
back making it easier to lift the chest up
You will feel this in the hamstrings, calves, outside of the
lower leg and feet, shoulders, triceps
Muscle & Flexibility Areas:
Deltoids, rectus abdominals, gluteus,
gastrocnemius, pectoralis major, soleus,
trapezius, rhomboids, back extensors,
posterior deltoid, serratus anterior
Cueing:
Hands are shoulder width apart with the
wrists directly under the shoulders
Feet are hips width apart
Push thorough the shoulders to prevent
sinking in the joint
Pull the abs into the spinal cord to
stabilize the abs.
If a curve appears in the lower back lift the
hips to form a modified triangle. Eventually
strength and stabilization will develop to
allow full extension
Benefits:
Strength building in the upper body and core
muscles
Great for developing the muscles for the
flex arm hang!!
Plank
Downward Facing Dog
Muscle & Flexibility Areas:
Gasteronemious, soleus, hamstrings, gluts, back extensors, rhomboids,
deltoids, flexors and extensors of the wrist, quadireceps, abdominals,
pectorial major
Cueing:
Starting on all fours with the wrists directly under the shoulders
and the knees directly under the hips
Drop the gluts to the heels (child’s pose) straighten the arms at
the armpits
Lift the knees forming a triangle with your body and the floor
Hands shoulder width apart and feet hips width apart
Spread the fingers wide and press weight into the index finger
and thumb
Turn the “eyes “ of the elbows to face each other, thus, turning
the upper arms
Ideally, the heels should be on the ground, if you can’t get the
heels to the ground, lift the heels and bend the knees slightly
Extend through the shoulders, moving the ears away from the
shoulders
Once in position, roll the hips up and squeeze the gluts,
alternate lifting the heels for an add calf stretch
Hold for 30-60 seconds
Benefits:
There are many variations to do in downward dog
Great ab workouts by lifting the legs and bring the knee to the shoulder
or crossing to opposite shoulder
The Challenge Series
Jump to Frog
Muscle & Flexibility Areas:
Iliopsoas, glutes, Sartorius, tensor fascia
lata, pectineus, gracilis, adductor longus,
rectus femoris, quadriceps, Hamstrings,
gastrocnemius,, rectus abdominus,
transversus, back extensors, Latissimus
Dorsi,
Cueing:
 Bring your heels together, toes turned out
balancing on the ball mounts
 Knees are spread out and your arms are
inside your knees
 Finger tips touching the floor
 Look up, pulling the chest through
 Begin by raising the glutes as high as
your flexibility allows
 while still touching the floor with the
finger tips
Benefits:
Great for heart, respiration and overall
circulation, increases hamstring and the
calves flexibility, builds over all endurance
Finish the rest of Sun Salutation A
& Jumping to Garland
Ball
Major Muscle Groups:
Abdominals
Cues:
From spinal twist, bring the knees
together
Begin to rock the body in a ball position
Rock up and down the spine, giving
yourself a mini massage
Tips:
This is just plain fun!! I nice little
massage for the back. You can
practice abdominal stabilization by
stopping the roll in an upright
position (pictured) without touching
our toes
Lots of advanced abdominal workouts
can come from this position, use the
imagination and have fun
Stand Up
Sit Down
the Yoga Way
V-Sit (Boat)
Muscle & Flexibility Areas:
Rectus abdominals, hamstrings, rectus
femoris, sternocleidomastoid, hip flexors,
spinal extensors
Cueing:
Balance on the gluts; lifting the
heels, wrapping the arms around the
legs under the knees
Slowly straight the legs until the
abdominals max
Release the hands with the palms
facing the sides of the knees
Benefits:
Stimulates the thyroid, kidneys ,
intestines and prostate gland
Helps to relieve stress
Garland Pose
Muscle & Flexibility Areas:
Psoas, gluteus, sartorius, hamstrings, quadriceps, Gastrocnemious, soleus,
erector spinae, lumbosacral fascia, serratus posterior, adductor longus, gracilis,
pectineus, back extensors
Cueing:
Place your feet hips width apart,
feet slightly turned out
Bring the hands to prayer position
Shift the weight into the heels and
begin to slowly squat down
Those with knee injuries should
take extra caution and may not go all
the way down
Benefits:
The Garland pose helps to tone the
abdominals while stretching the
ankles, groin area and back .
Crow
Muscle & Flexibility Areas:
triceps, pectoralis major, latissimus dorsi,
trapezius, rhomboids, erector spinae, biceps,
muscles of the forearm and wrist, abdominals,
Cueing:
Coming from a squat position
Bring your hands shoulder width apart
Bending the elbows
Bring the knees to rest on the triceps
Roll the weight forward into the hands
coming up on the toes
Lift the gluts up engaging the abs, lifting one
foot then the other off the ground, balancing
on your hands
Find the balance point
Benefits:
Excellent for balance, heats up the bodies
core, promotes lightness and patience,
courage,
Next Pose: See Previous Notes
Plank
Plank
Downward
Facing Dog
Major Muscle Groups:
Gastrocnemious, soleus, hamstrings, quads, gluts, hip
High Lunge Pose
flexors, abs, back extensors, pectoralis
Cueing:

From downward dog, step your left foot in-between
the hands OR from a standing position, step the right
foot back

Stack the front knee directly above the front ankle
(caution: be sure to keep the knee behind the toes)

Back foot should be on the ball mount with the heel
driving backward

Place your hands on each side of the front foot

Push through the palms and shoulders

“Sink” into the front hip flexor

Hold for 30-60 seconds

Repeat on other side
Benefits:
Control the depth of the lunge by using the quads
Keep the front knee directly of the front ankle
Increases strength, flexibility, balance and endurance, opens
hips and lengthens torso, strengthens legs, opens calves and
ankles, increases concentration, confidence, focus
Warrior 1
Muscle & Flexibility Areas:
Gastrocnemious/ soleus, hamstrings, quads,
gluteus, hip flexors, abs, back extensors,
pectoralis
Cueing:
From downward dog, step your foot inbetween the hands
Stack the knee directly above the ankle
(caution: be sure to keep the knee behind the
toes)
Back foot should be flat on the ground, at a
45 degree angle, picking up the arch of the
foot
Stretch the arms above the head, reaching
the finger tips to the ceiling with the palms
facing each other
Shoulders are dropped down and away from
the ears
Square the hip pointers forward by spiraling
the back thigh inwardly and tuck the tailbone
Benefits:
Increases strength, flexibility, balance and
endurance, opens hips and lengthens torso,
strengthens legs, opens calves and ankles,
increases concentration, confidence, focus
Reverse Warrior
Muscle & Flexibility Areas: Gastrocnemious/
soleus, hamstrings, quads, gluteus, hip flexors, abs,
back extensors, pectorals
Cueing:
From Warrior 1
Drop the back hand to the back
thigh or calf
Reach the front arm high and
follow the hand back arching the
torso
Face the palm of the top hand
down
Sink lower into the front hip
Benefits:
Stretches the entire side body and
arm
Enhance balance and stability
Strengthen ankles and quadriceps
Warms the spine and increases its
flexibility
Creates flexibility in the
intercostal muscles
Warrior 3
Muscle & Flexibility Areas:
Quadireceps, hamstrings, gastrocnemious, soleus, flexors and
extensors in the feet, gluts, hip flexors, deltoids and back
extensors
Cueing:
 Toe the right foot back
 Square the hips towards the front
 Extend the arms out like an airplane
 Squeeze the gluts, lifting the right leg
 Bring the torso to a parallel position to the ground
 Square up the right hip pointer to the ground
 Move the “airplane arms” forward so the elbows are by
the ears and the finger tips are reaching forward; palms
face each other
 Place the head in-between the elbows so the eyes see
the ground
 Extend through the finger tips and toes
 Lift the back leg high enough to activate the gluts and
upper parts of the hamstrings
 Hold for 30-60 seconds
 Repeat on other side
Benefits:
Focus and spot your point
Transition to High Lunge
Set foot down into high lunge
Options:
--Switch feet
--plank to down dog
Repeat Series on other side
Muscle & Flexibility Areas:
Quadriceps, hamstrings, gasteronemious, soleus, flexors and
extensors of the feet, gluts, rhomboids, trapezius, deltoids, triceps
Cueing:
 Shift your weight to the right foot, lifting the left foot off the
floor
 Place the sole of the left foot high on the inner right thigh
 Press the foot into the thigh and squeeze the right quad to
“lock” the foot into place
 Keep the hip points parallel to the ground and straight forward
 Bring the palms to the sternum in prayer position
 Keeping the palms together, straighten the arms with palms
above the head
 Repeat on other side
Benefits:
Beginners: If you can’t bring the foot to the inner thigh, lower the
foot but avoid the knee
Advanced: Try closing your eyes!!
Advanced Tree:
If not comfortable with this position, refer back to Basic Tree
Shift your weight to the right foot, lifting the left foot
Place the outside edge of the left foot in the hip crease
Press the side of the foot into the hip cress and squeeze the right
quad
Bring the hands into prayer position, lifting above the head
Transition to High Lunge & Finish Sun Salutation A
Tree
Bridge
Major Muscle and Flexibility Areas:
Hamstrings, quadriceps, gluteus, abdominals, Pectoralis, rhomboids,
trapezius, erector spinae, cervicis muscles, Deltoids, muscles of
the forearm and wrist
Cueing:
Lie flat on the back
Bend the knees and slide the heels toward the gluts
In hale. Keeping the feet flat on the floor, lift the gluts off
the floor and support your weight.
Place the hands on the lower back, upper gluteus with the
finger tips going up the spine
Push the pelvic up
Roll the shoulders under the body, grasping the ankles
Push the pelvis up higher
Interlace the fingers and roll the shoulders further under
the body
Lift the pelvis even more
Benefits:
energize, refresh and invigorate the body- opening the chest,
encouraging inhalation, an action associated with embracing life.
Increases circulation to the heart and lungs, stimulates immune
function (thymus is pressured) increase in metabolism, digestive
system cerebral-spinal fluids
Dead Bug
Major Muscles and Flexibility Areas:
Hamstrings, gracilis, gluteus, erector spinae, latisimus dorsi, rhomboids, serratus posterior,
deltoids, forearm muscles
Cueing:
On the back, bring the knees to the chest
Grab the outer edges of your feet keeping the feet flexed
Ideally, stack your ankles over your knees, letting the knees fall to the sides of the body
Pull down on the feet, drawing the knees and quads toward the ground
Roll on the back, back and forth and side to side
Benefits:
Restful pose, calms the mind and
promotes relaxation
Excellent back stretch
Lengthens the inner thighs and
hamstrings
Opens hips, chest and shoulders
Releases the lower spine
Slows the heart rate, releases tension
promotes calmness
Bonus Options
Bonus Options
Plank Options
--Forearm Push-Ups
--Holds
--Side Planks
--Plank Curls
V-Sit Options
--Leg Position
--Criss Cross
--Flutter
--Layout
Down Dog Options
--Plank/Down dog
--Leg Circles
--Side Circles
Crow Options
--Straighten Elbows
--Side Crow
--Head Stand (Advanced)
Frog Repeats
--Start with sets then
work up to repeats
Lunge Options
--Standard
--Foot Angles
--Upper Body
Plié Squat Options
--Standard
--Foot Angle
--Side
Tree options
--Advanced Tree
--Toe Stand (Advanced)
Side Plank Pose
Muscle & Flexibility Areas:
Biceps brachoradius, flexors and extensors in the wrist,
deltoid, biceps, triceps, abdominals, gluts, quadireceps,
hamstrings, and latissimus dorsi
Cueing:
 From plank position, shift the weight to the outside
edge of your left foot
 Stack the right foot on top of the left
 If stacking is difficult, move the top foot forward for
better balance
 Push the right hip towards the ceiling
 Reach your right arm towards the ceiling
 Make sure the left arm isn’t directly below the
shoulder, it should be slightly in front of the
shoulder activating the triceps
 Hold for 30-60 seconds
 Rotate back to plank
 Repeat on other side
Benefits:
There are lots of variations to do in plank and side
plank
Start by lifting one leg at a time, performing slow
circular rotations, etc. etc.