I found a really good site that has foot stretches as well as stengthening movements. Check it out.
http://www.heel-that-pain.com/heel_pain/stretch_exercise.php
All posts by Nancy MacDonald
10 Churnings- Toe stretch & balance~~ Shaking things up. Tues
Begining with a little pranayama as we always do and adding in The Breath of Joy for a little more awakening for this strong practice tonight.
Had a request for a more Hatha yoga practice so tonight the standing postures will have longer holds to ride the wave of the breath and feelings. Pantanjali says “Perfection is achieved when the effort to perform the asana becomes effortless and the infinite being within is reached.” Mr Iyengar says” Relaxation in asana means release of unnecessary muscular tension in your body which allows serenity in the mind.” Try to find this ease and relaxation in the poses tonight.
Love that toe stretch and adding to it tonight with a litte balance. After the normal toe stretch coming into toe balance and adding on Continue reading 10 Churnings- Toe stretch & balance~~ Shaking things up. Tues
Body Flow tech Tues
Annette is changing things up this week and brushing off a oldy but goody.
Going over the bow and arrow sequence. When bending deeply into the bend of the legs watch the knee ankle alignment. The move is the arms are at chest height hands are together then pulling back as when pulling back on a bow string the back leg bends then the body comes to center to gently twist toward the back. This even placement of the shoulders over the hips allows the body to twist more fully and evenly. This creates space in the spine.
Kneeling lunge with arms down… again the shoulders over the hips to lengthen the spine and to stretch the hip flexors. Continue reading Body Flow tech Tues
Ten Churnings~ move that joint fluid baby.
Ten Churnings warm up
Each movement can be done more than 5 times, this is how I presented it in class. I do 10 or more each direction.
1 & 2. Feet, ankle, hips: Standing place top of right foot on the floor slightly behind left foot and make circles with the foot so that the movement causes the foot to go from the top of the foot to the ball of the foot on the sole and around again. Go 5 times in a circle one direction and 5 time in the other direction. This will open all the toes, foot, ankle and a little of the hip. Repeat with left leg. 5 times each direction.
3 Neck Rolls: chin to chest roll chin toward right shoulder, lift head to make half circle over to left shoulder~ chin to chest and repeat going to the right 5 times and to left 5 times.
4.Shoulder Rolls: BIG movements forward x5 backward x5
5&6 Wrist rolls: clasp hands with right thumb in front, arms are bent & elbows are touching each other at the mid-line shoulder height. Begin to roll the wrists in a circle the forearms will move up and down against each other 5 times in one direction. Change directions (this will feel weird). Change the clasp of the hands with the left thumb in front and repeat going in one direction then the other.
Assisting Wanda Mon
I will be assisting Wanda with her advanced class.
Tonight’s class was opening up the hamstrings, quads in preparation of backbends.
The hamstring stretches included Supta Padangusthasana using a strap or the next higher option was using the wall in a combination of handstand and yoga split. Wow that will wake up those hamstring.
Quad stretch was using the wall starting on the right side~ Kneeling place the right top of foot on the wall, slide the knee in as close is comfortable to the wall(have the knee on a blanket that is on a yoga mat). Left leg is bent with the knee over the ankle. Lift the body long and as the opening allows bring the whole body (hips, torso, head) toward the wall WOW hold on here this is a stretch (my favorite). Continue reading Assisting Wanda Mon
Toe stretch why we need this. Mon
Adding a little different prananyama practice tonight with Box Breath, a slow gentle round of Kapalabhati with an inhale retention. Feeling how these pranayama practices move the prana through the body and how they make you feel. Pranayama is a devotional practice of breath to focus inward and to see what is going on inside of you. Feel, watch, listen and embrace.
Tonight in the Tri Yoga class at Yoga 4 All I will be adding a toe balance to the current toe stretch we are doing. The toe stretches as well as the toe balances open up the soles of the feet, ankles and all the toes so that walking and all movements in our daily lives will be easier. The new toe balance/toe stretch ~ the feet are in cobbler position as best you can (ideal sole of feet touching) now lift up so that you are balancing on the balls of the feet and knees are out to the side, shoulders over hips. First balance position hands on knees, Continue reading Toe stretch why we need this. Mon
Take the first step to inversions- Sat with Wanda I’m assisting
Join me at Yoga 4 All with one of my teachers Wanda Howe. Her workshop will be exploring inversion practice and how to build strength to move into inversion safely
Even with the cold and rain the seeking yogini’s turned up for a real treat in beginning an inversion practicee.
Wanda covered some main anatomy of the body that is used during inversion.
Shoulder openers as well as some hip opening was done to prepare. Checking Downward facing Dog to see how everyones shoulders were gave us some idea on where the first steps would be. Continue reading Take the first step to inversions- Sat with Wanda I’m assisting
Golf Balls and Yoga What is going on? Fri
In Natural Seat started with Pranayama. Center, focus come inward. Land in our bodies being present.
Doing alittle warm up cat tilt, cat arch opening the spine. Gentle shoulder openers.. thread the needle, arm circles, chest expansion, side bends. Warmed and ready.
Shoulder opener that can go as deep as you want to. Face down arms out in a “T” position palms down. Bend left arm and bring palm to floor infront of chest roll onto right side. The body is in a straight line head, shoulders, hips, knees, feet. If this enough of a stretch stop here, if more bend left knee and place foot on floor continue to roll over bringing buttocks to the floor if you can. Be mindful, be careful… Love yourself. Continue reading Golf Balls and Yoga What is going on? Fri
It’s my Birthday Thurs
It’s my birthday so I love when I get a chance to have a special yoga treat on this day. This year I am having a private session with Larissa Carlson on pranayama. I am really looking forward to it.
Last nights workshop with Larissa was as always wonderful. She lives and teaches from a state of grace and love. Investigating the Chakras through the Bija mantra is always an interesting Self discovery.
I will be setting up a schedule page soon on my website so that anyone can see where I am teaching, assisting or where the workshops and training classes I will be attending are. In case anyone would like to join me.
How old would you be if you didn’t know how old you are? Live that.
May you be at peace, May you dwell in your heart, May your heart flower. Namaste……….
Chakra Class Bija Mantra @Lotus Pond Tampa Wed
I am going to the Lotus Pond this evening for a workshop with Larissa Carlson about the Chakra’s, Bija Mantra and yoga to explore the Chakra’s. Check out the workshop info online at www.yogalotusroom.com Working with Larissa is always an amazing experience. Cindy, one of our yogini’s in class is going to join me which I am also looking forward to being able to share this experience with her. The Lotus Pond/Room brings in master teachers to this area and is one place I love to spend my yoga dollars at as they live yoga through their actions and deeds.
Namaste…..