A follow up to Level 1 Audio clip, similar exercises with added challenge. No props necessary.
Level 1 Awaken Core Strength and Hip and Leg Flexibility (AUDIO)
This short instructional audio clip will guide you through basic opening exercises for accessing core strength, loosening up the lower back and hips, and stretching the feet, calves and hamstrings. Theraband is used in some.
Pilates Yoga Class on Wunda Chair: Breath Powered Movement
Observe the breath. Notice where it is and where it isn't. Only allow the breath to open the springs. Use lighter weight to make it possible. Do not impose your mind onto your movement. The breath does it all. Get enough of you on the spring to make this possible.
Look for a hollowing out of the belly on each exhale. The same you would find in a forward fold (Uttanasana)
Tadasana
Standing Breath Observation. Stand into all four corners of the feet. Arms relaxed by the sides of the body. Gaze steadily forward across the tip of the nose.
Half Sun Salutations
Inhale raising the arms over head ears between biceps. Press palms together above head. Look at the thumbs.
Exhale fold forward hands press flat to floor. Look into the naval.
Inhale lift head to look forward. Spine lengthens. Arms move towards straight.
Exhale fold more deeply into the self. Look into the naval.
Inhale roll the spine back to standing. Palms press together above head. Look at the thumbs.
Exhale the arms by the hips palms resting. Look out across the nose.
Adjust the valve on the breath to match the movement so that the movement ends as the breath completes.
Chair
1. Footwork
2. 100 on Chair
3. Counter Stretch: Roll Down seated on side of Chair with feet wide x2 or 3
4. Low Frog 2 Legs to find upper hamstring connection; no glutes.
5. Low Frog Knees Wide. Release hip flexors. Deepen thigh bone down and into the back of the hip joint.
6. Parsvottanasana with heart open. Add hands pulling towards body to deepen (3). Opens hamstrings and calves.
7. Standing Push Down from Behind
8. Kneeling Mermaid
9. Standing Push Down Front
10. Tricep Press
11. Deep Plie on Paddle Front
12. High Frog
13. Counter Stretch on Chair: Eagle Arms and Single Tricep Stretch. Repeat 2nd side.
14. Upside Down Pull Up Front x2
15. Swan on Floor
15. Spine Stretch Forward
16. Pike on Floor
Pilates Yoga Class on Wunda Chair and Mat: Heart Opening
Props: Wunda Chair, Mat, 1 lb Weights, Block
Seated in Sukhasana
Palms together at heart. Expand energy from the center of the chest outward. Listen.
Press palms towards shoulder. Gaze past opposite shoulder.
Press finger tips together at center of chest. Twist.
Parvatasasana with block between hands. Add twist.
Chair
- Tricep press (3) (H)
- Rowing from Chest with free weights
- Footwork (2/2 or 3/2) (H/L)
- 100 on top of Chair
- Seated Mermaid (3 or 4) (H)
- Standing Push Down Front (3/2 or 2/2) (H/L)
- Deep Plie on Paddle Front (3/2 or 3/3) (H/L)
- Standing Push Down Side (3) (M)
- Prone Arm Press (2/2)
- Twist on Hip Prep (4) (M)
- Twist on Hip (4) (M)
- Swan on Floor (3) (M/L)
- Low Frog (2) (M)
- Low Frog 2 Legs (2) (M)
- Side Angle (2 or 3) (M or L)
- Kneeling Lunge with Twist or Revolved Triangle (2 or 3) (M or L)
- Half Moon Kneeling (2 or 3) (M or L)
Yoga for Hip Opening: Little Toe Mound Focus
Bring awareness to the little toe mound side of the foot. Mine has difficulty finding a connection to the earth. When I use it I find:
greater strength up the outer line of the leg all the way up to the hip
better alignment of the knee
release of the hip flexor
better hamstring connection
When I find the little toe mound I realize how much I am:
collapsing the inner knee and pulling thigh into internal rotation
flattening the outer ankle
torquing the knee instead of opening the hip
PLACES TO PRACTICE
Pigeon prep pose
Apply firm pressure to entire outer edge of front foot. Spider grip hands in widened stance outside edges of the mat. Baby push ups keeping the chest open help to find juicy release in hips. Femur bone is pulled to the back of the pelvis creating space at front of the pelvis.
Baddha Konasana
Press bottom edges of feet together
Ardha Padmasana
Curl forward until belly hollows and hip flexors release. Hands to floor and lift hips on exhale. Hold up to 10 breaths.
Standing poses
Press into little toe mound while pulling outer hip back and under
Opening to the Heart of a Warrior
Embrace tenderness. Embrace sadness. Embrace a broken heart. These actions yield compassion which turns into freedom from our suffering. When we learn to listen to the heart, letting it override the demanding mind, we soften into the true nature of our self and find it easer to open are hearts to others - in love, in joy and in pain and suffering.
Foam Roller for Breathing and Chest Opening
Lie supine over a foam roller set vertically on your mat.
1. Spend 3-5 minutes with the arms widened into a "T" position, palms up.
2. Spend 3-5 minutes with the arms next to the hips, palms up.
Focus your attention on your breath. First feel the breath moving into the belly, then into the side ribs, then into the chest just under the collarbones. Exhale from the belly, then the side ribs, then the just. If the breath becomes strained return to natural breathing. Awareness alone will deepen the breath.
Lie Flat on Your Back
Half Happy Baby with bottom leg bent or straight. Add the Happy Baby leg arm reaching by the ear.
Shoulder Bridge Flow with Arms. Inhale both arms back to ears toward the floor as the hips lift off the floor. Exhale both arms back to hips as the hips lower to the floor. Repeat 5-8 times.
Shoulder Bridge with Leg Lifts. Legs and feet together. Lift hips. Straighten one leg in line with the other knee. Point and flex the ankle a few times. Add Figure 4 stretch for 5 breaths.
Foam Roller for Shoulders
Child's Pose. Big toes touch and knees are as wide apart as the mat. Extend arms forward and elevate the palms or wrists on to the foam roller. Let the forehead and chest move towards the floor between the arms. This will soften the heart space and clear the mind from distraction. If the forehead rests completely on the mat, apply gentle pressure to the forehead by rolling the head side to side. Stay for 5-10 breaths.
Side Stretch
Child's pose with knees closer together. Walk hands to the right. Allow hips to drop to the left of the feet. Reach further with the left arm. Press the outer edge of the hand into the floor and gently lean into the stretch to access the area under the arm pit and across the side of the rib cage. Stay for 5-10 breaths. Repeat on the other side.
Hip Opening for Heart Opening
When the pelvis is released our energy is able to flow more freely throughout the entire body. When we feel less physically restrained we gain greater access to our hearts.
Downward Facing Dog. Focus on keeping the ribcage with the arms and curling the pelvis on to the thigh bones. Each exhalation hollows out the abdominals and releases the head weight between the arms.
Forward Fold. Walk forward into the pose from Downward Facing Dog
Lizard Pose. Step Left leg back to Lunge pose. Place hands to inside of front leg. Walk front foot to outer edge of mat to create more space. Keep entire foot grounded into the mat, the knee hugging the shoulder. To deepen come down to forearms. To decrease intensity place hands on blocks. Breathe into the pelvic floor, allow the hips to release downward.
Extended Split Leg Forward Fold. From Lizard pose, straighten both legs and pull hips up and back. Use blocks under hands to decrease the intensity. Allow the weight of the head to fall forward towards the front leg while the back heel releases towards the floor. The front foot grounds into the mat completely and the legs actively scissor towards each other.
Downward Facing Dog Balance. In Downward Facing Dog, lift one hand and the opposite foot off the ground. Feel how the muscles around the torso engage to actively balance the body and prevent you from falling. It's ok if you do though. The goal is to build strength and awareness in your heart and mind, not to hold a posture frozen in space. Repeat on the second side.
Three Legged Dog. Lift Right leg to the sky while keeping the abdominals engaged. Be mindful not to overarch in the lower back in order to lift the leg to a height your mind believes is necessary. Listen deeply and lift the leg with your breath. Look for the same awareness and muscular engagement you felt while trying to achieve the Downward Facing Dog Balancing pose.
Warrior 1. From 3 Legged Dog, pull the knee into your nose while rounding your spine and bringing the weight of your shoulders over your wrists. Step the foot to the inside of your Right thumb. The back heel spins flat and you rise your torso forward and upward into Warrior 1. Again, look for the same awareness and muscular engagement you felt while trying to achieve the Downward Facing Dog Balancing pose.
Lunge with Twist. From Warrior 1, bring arms forward and down to the floor. Lift the back heel. Twist the torso towards the bent leg. Right hand can be placed on a block for greater freedom in the twist. Left arm can reach the the ceiling with the palm facing away from the body, or alongside the ear with the palm facing downwards towards the floor.
Repeat Three Legged Dog to Warrior 1 to Lunge with Twist flow on the second side.
Back Bending
Shalabasana 1. Lie on your front forehead down, arms alongside the body. Use a theraband or yoga strap between the hands and place hands and band at lower back. Begin to pull the band apart as you lift the head of the arm bones and the hands simultaneously off of the body. This will engage the muscles along the back of the arms and upper back. The head will lift and hover off of the floor. Use the breath to the lift the body and engage the abdominal muscles to support the movement. Repeat 3-5 times.
Shalabasana 2. Repeat Shalabasana 1. While the body is in the lifted position, release the band and bring arms to a "T" position with the palms facing downward. Inhale the arms back to the hips, exhale the arms back to the "T" position. Repeat this flow 3-5 times. Relax in a Child's Pose as a counter stretch.
Savasana. Lie flat on your back with the legs a bit apart and the arms slightly away from the body. Place the palms up. Close the eyes. Watch the breath and the body move together to the rhythm you created with your practice. Remain aware of your heart and the space within and around it. Listen to what it is telling you. You have the heart of a Warrior, ready to face anything life brings. Remain in this posture for 5-20 minutes.
Face Yoga
Face yoga can be done at any point through the practice, particularly while seated at the beginning or end.
Place one hand on chest just below collarbones and gently pull the tissue of the chest downward. The opposite hand is on the throat just below the chin and gently presses upward. A stretch may be felt along the front of the neck and throat. Ok to tilt head back and jut chin upward toward ceiling for deeper sensation.
Move hands to jaw bone. With a pincher grasp, both hands move along jawbone from center of chin to ears gently pressing fingers into tissue along the bone.
Move hands to bottom of eye socket just inside nose. Place index and middle fingers together at the bone itself. Starting at the inside of the eye and moving towards temples, gently apply pressure to the tissue along the bone. Continue applying pressure all around the eye paying particular attention to the top inside corner where you may experience sinus relief.
Rub fingers into temples and along tissue of the forehead.
Ears. Gently pull the lobes of the ear downward and outward while opening and closing the mouth and opening the eyes wide. Continue doing this while moving the fingers upward along the ear. Lastly, place fingers inside the ear and gently press forward on the ear flap. You may experience more clarity in your thinking along with release of neck, upper back and shoulder tension.
Chair Yoga Sequence
This is a very detailed explanation of how to use a simple household item - a chair - to perform a series of yoga postures. Please use a chair with relatively flat seat with a back. The position of the body on the chair will depend on type of chair used. This is a particularly good sequence for those who struggle with balance or of an advanced age.
If you’re feeling it, you’re doing it. Every body is different. Every body will feel things differently. If you’re feeling appropriate sensation in your body, you are doing it correctly. Be inquisitive about what you’re feeling. Stay in the space of curiosity. Indulge in and enjoy self-exploration.
What is appropriate sensation? On a scale of 0-10, 0 being no sensation at all, you are looking for a 3-4. Signs you are going too deep: sharp shooting pain, numbness, tingling, limbs falling asleep, or the breath becoming labored and uncomfortable. STOP. Reposition your body or move on to another exercise. Err on the side of minimal sensation.
Herniated disc of lower back pain. Forward folding or rounding of the spine may not be appropriate for your body. Any time this movement is suggested in the routine, you may keep your spine upright instead.
Disclaimer As with beginning any new form of exercise, it is recommended you check with a physician prior to start. Please feel free to contact me with specific questions about what is written here.
SEATED CHAIR POSES
Centering. Arriving into the present moment. Breath work.
Sit with feet flat into floor, where you can feel your sitting bones on the chair.
Become grounded through the feet and sitting bones. Lift the pit of the abdomen upwards toward the heart. Feel the spine lengthening away from the sitting bones. Feel the head lightly resting above the shoulders.
Notice the breath. Notice the body breathing. Notice the inhalation. Where does it enter the body? Where do you feel it? Does it have sound? Temperature? Is it fast? Slow? Steady? Shaky? Notice without judgment. This is your time for personal inquiry. Be curious. Be kind in your exploration of what is real.
It may be helpful to use a timer to help you relax inside of a set space of time. If you have a Smartphone, Insight Timer is a free and simple app that uses a Tibetan bell sound.
To close, rub hands together briskly in front of your body. Continue until you feel heat between the palms. This is energy. Move hands, palm over palm, to the heart. Feel the heat between your palms and your heart. This is your aliveness. Set your intention. Feel it in your heart. Release your hands to your thighs. Slowly blink your eyes open. You are ready for movement.
Shoulder shrugs
Breathe in deeply and squeeze shoulders up into ears. Exhale deeply while dropping shoulders down. Feel tension release from upper back, neck and shoulder region.
Shoulder circles/Wrist circles
Both directions.
Full arm circles
Fullest range of motion without creating tension. Focus on the breath. Inhale begins the circle, exhale completes it. Both directions.
Lower arm and hand stretches
Hold four fingers of one hand together with the opposite hand. Holding palm to ceiling, gently pull fingers downward to stretch palm and fingers.
To bring sensation to the forearm continue holding fingers in downward direction and straighten the arm in front of you. Press out through the heel of the hand.
Flip the palm over and repeat stretches for the back of the hand and back of lower arm. Repeat on second side.
Chest expansion
Hands reach behind to back of chair seat. Lift heart open and up. Gently squeeze between shoulder blades. Ok to lift chin to stretch front of throat if neck is ok.
Cat/Cow
Hands to thighs. Inhale to arc spine and lift heart to sky. There will be an arch in your lower back. Support this opening with a lift of the pit of your abdomen. Exhale to round spine and gently pull shoulder blades away from the spine, stretching into upper back. Repeat until spinal muscles feels more fluid in their movement.
Knee hugs with ankle rolls
Hug one knee to chest. Move it around - across the midline of the body, towards the outer shoulder, etc. Be curious. Roll ankle in both directions. Point and flex the foot. Repeat on the other side.
Figure 4
Bend knee into chest. Bring lower leg across the body and place ankle on top of opposite thigh just above the knee. Gently lean forward, being mindful to hinge from the hip versus overly rounding the spine. If your body allows you may fold completely over the legs and bring hands to the floor. This will bring more stretch to the spine.
Hamstring Stretch
Move your body forward on the chair. Straighten one leg forward, heel down on the floor. Lean forward toward straight leg until you feel a stretch at the back of the straight leg. Opposite leg is bent, foot flat. Support your upper body weight with hands on the bent knee leg or chair seat. Pulling toes back towards your body will intensify sensation. Repeat on second side.
Lunges
Sit sideways on the chair. Stretch outside leg back, toes curled under on the floor. This will stretch back leg. Ok to lift same side arm up to ceiling and side bend toward bent leg. Repeat on second side.
Twist
Sit sideways on the chair. Twist torso towards back of chair. Back hand pulls toward you while front hand presses away. This provides leverage to deepen the twist in the spine. Repeat on second side.
Counter Twist
Still sitting sideways on the chair, cross the outside leg on top of the inside leg. Turn towards the outside leg twisting the spine. Place inside arm to outside leg and other arm to chair seat for leverage and support. You may feel sensation in the outer thigh and hip.
Wide Knee Squat
Sit forward on chair, feet flat on floor, knees bent. Move legs wide apart from each other. Toes and knees are aligned and pointing outward at an angle. Gently use hands to press thighs away from each other for inner groin stretch. Ok to bend forward to add spinal stretch.
STANDING CHAIR POSES
Half Downward Dog
Using either chair seat or back of chair, from standing place hands on the surface and walk legs back until you feel a stretch for your spine and shoulders. If hips are aligned over heels and spine is straight you will intensify the stretch on the back of the legs. Ok to do this with hands to a wall if the chair is too low.
Standing Lunge Front
Step one foot on chair seat, knee bent but not forward of toes. Scoot back leg back until you feel a stretch. Sensation could be in either leg. Ok to lift back leg side arm up and side bend toward bent leg.
Standing Lunge Twist
From Standing Lunge, place outside hand to outside of bent knee for stability. The arm on the bent knee reaches forward straight out from shoulder, thumb up. Watch thumb as you move that arm along the horizon to the back of the room, providing a twist for your spine including your neck if appropriate.
Straight Leg Stretch Front
Step back a bit and straighten the leg that is on the chair seat. Keep heel down. Back leg foot is directly under the hip, toes pointing forward. Hands to hips or on elevated leg for support. Gently lean forward and pull toes back towards you to intensify.
Standing Lunge Side
Keep leg bent on chair. Turn to face sideways away from that leg. The leg that is on the chair, sit into that sit bone as if it were on a chair. Keep standing on outside leg and lifting up out of that hip.
Tree (Balance)
From Standing Lunge Side, place bent knee foot to inner thigh keeping knee bent to side and hips open. Palms to heart or more challenging over the head. Ok to keep foot at edge of chair, ball of foot down and heel lifted for more support.
Straight Leg Stretch Side
Similar to Straight Leg Stretch Front. Step out to the side a bit more. Straighten the leg that is on the chair seat. Keep heel down. Supporting leg foot is directly under the hip, toes pointing forward. Hands to hips or on elevated leg for support. Gently side bend towards elevated leg and pull toes back towards you to intensify. Do drop elevated leg hip down. One thought is to pull that sits bone toward the opposite heel. Keep inside waist long. Ok to lift outside arm to ear in the side stretch.
Standing Straight Leg Stretch Front
Stand in front of chair seat feet parallel and pointing forward. Step one foot back a comfortable distance keeping hips relatively square to chair. Hands to hips or chair seat for support. Gently lean forward.
To add a spine and shoulder stretch this pose could be done facing the back of the chair. Rest hands on top of chair back, arms and spine long and parallel to the floor. Head is between arms. Armpits will gently lengthen or yawn open.
Standing Straight Leg Stretch Twist
From Standing Straight Leg Stretch Front, whichever leg is in front, take the opposite hand to the chair seat. Same side hand moves the hip. Twist the torso towards the front leg. Ok to keep spine upright in the twist to lessen sensation.
FACE YOGA
This could be done at any point through the practice, particularly while seated at the beginning or end.
Place one hand on chest just below collarbones and gently pull the tissue of the chest downward. The opposite hand is on the throat just below the chin and gently presses upward. A stretch may be felt along the front of the neck and throat. Ok to tilt head back and jut chin upward toward ceiling for deeper sensation.
Move hands to jaw bone. With a pincher grasp, both hands move along jawbone from center of chin to ears gently pressing fingers into tissue along the bone.
Move hands to bottom of eye socket just inside nose. Place index and middle fingers together at the bone itself. Starting at the inside of the eye and moving towards temples, gently apply pressure to the tissue along the bone. Continue applying pressure all around the eye paying particular attention to the top inside corner where you may experience sinus relief.
Rub fingers into temples and along tissue of the forehead.
Ears. Gently pull the lobes of the ear downward and outward while opening and closing the mouth and opening the eyes wide. Continue doing this while moving the fingers upward along the ear. Lastly, place fingers inside the ear and gently press forward on the ear flap. You may experience more clarity in your thinking along with release of neck, upper back and shoulder tension.
Closing
Return to Opening Meditation position seated on the chair, eyes closed or resting softly open. Focus your awareness of you breath, on sensations in your body. Notice what has changed since you began. Notice your state of mind, the state of your nervous system. Recall your intention. Breathe it into your heart.
Bring palms together at your heart and gently bow to your heart center. Bring forth feelings of gratitude for your willingness to participate in your health and well-being. Honor your efforts in whatever way makes sense to you. Ok to remain in a closing meditation for any length of time.
Remember this is a practice of mindfulness, focus, and deepened awareness through a combination of movement and stillness. Any amount of time your practice will bring you closer to your true and highest Self.
Hip Opening Yoga Sequence
This sequence may be challenging on the wrists in terms of flexion and weight bearing. Modify as necessary with fists on the ground, hands to wall for poses such as plank, or by leaving things out.
Cat to Cow to Knee to Chest flow
Plank to knees (Chaturanga push ups)
Bhujangasana or Urdhva Mukka Svanasana (Cobra or Upward Facing Dog)
Forearm Plank to Child’s Pose
Paripurna Navasana to Ardha Navasana (Boat pose to Half Boat pose)
Balasana to Adho Mukka Svanasana (Child's pose with big toes touching and knees as wide apart as mat, arms extended forward.)
Uttanasana to Ardha Uttanasana Flow (Forward Fold to Half Forward Fold)
Uttanasana to Lunge with Twist towards bent leg
Hands to inside front leg, back knee up or down. Move to forearms fto deepen the hip opener
Adho Mukka Svanasana to Plank Pose Flow (Downward Facing Dog to Plank)
Plank to Vashitasana (Side Plank)
STRETCH WRISTS. GRAB A BLOCK FOR STANDING POSES.
Adho Mukka Svanasana to Trikonasana (Down Dog to Triangle Pose)
Trikonasana to Virabhadrasana II to Utthita Parsvakonasana (Triangle to Warrior 2 to Side Angle Pose)
Down Dog to 3 Legged Dog. Bend knee to open hip and stretch abs.
Swing leg forward to Lunge. Hands to inside of leg. Duck shoulder under the leg.
Forearm Plank to Forearm Downward Dog
Swing leg forward to Lunge. Hands to inside of leg. Duck shoulder under the leg.
Dog to Warrior 1 to Warrior 3 to Warrior 1 to Dog. Reverse.
SEATED
Firelog legs or Double Pigeon.
Swing leg behind for full pigeon to Ardha Matsyendrasana
Ardha Matsyendrasana to Janu Sirsansana or Half Lotus to Archer Prep
Supta Padanghustasana (Reclined Big Toe Pose. Use strap or theraband.)
Supta Baddha Konasana (Reclined Bound Angle Pose)
*Photo is a sculpture by artist Ella Tulin. Please Google her!
Basic Yoga Sequence
BREATH WORK
5 rounds of focused breathing. Watch and notice your inhalations and exhalations.
10 rounds of regulation breath. Lengthen and smooth out the breath in each direction.
WARM UP
Supine knee hugs
Supine knee to side for inner thigh
Supine knee across the body for outer thigh
Seated or standing arm circles
Seated or standing Sun Breaths, taking arms overhead on inhale with palms up. Releasing arms by side on exhale. Lengthen spine. Gaze follows finger tips overhead.
Seated cross legged pose or Virasana on block (Hero's pose) (15 breaths)
Ohm (3 rounds)
Cat-Cow pose (5 breaths)
HOLD EACH POSE IN RELATIVE STILLNESS (EXCEPT WHERE NOTED WITH *)
Standing forward half bend (5 breaths)
Mountain pose (5 breaths)
Chair pose (5 breaths)
Goddess pose (5 breaths)
Warrior I pose (5 breaths each side)
Warrior II pose (5 breaths each side)
Breathe of Joy (10 cycles)*
Triangle pose (5 breaths each side)
Tree pose (5 breaths each side)
Standing knee to chest (5 breaths)
Table pose (5 breaths)
Puppy pose (hips over knees) (5 breaths)
Sphynx pose (5 breaths)
Child’s pose (10 breaths)
Staff pose (5 to 10 breaths) … followed by Seated forward bend (5 to 10 breaths)
Seated Cross Legged pose (5 breaths)
Reclined bound angle (10 breaths)
Full body stretch
Corpse pose (rest) (5 minutes)
Meditation (5-20 minutes)
Mat Stretch Sequence with Theraband (VIDEO)
Theraband Sequence
Breathe. Breathe. Breathe.
LEG STRETCHES
Reclining, band around heel of foot
1. Hamstring - leg straight up to sky
2. Inner thigh - leg open to side
3. Twist - leg across body, hips stacked
4. Figure 4 - bottom leg straight or bent
SHOULDER STRETCHES
Seated, band between hands, taut, arms straight out from chest.
1. Inhale arms up overhead, exhale arms back. Inhale to ceiling, exhale return.
2. Inhale arms up overhead, exhale twist spine
PILATES MAT WITH BAND
1. 100 - theraband between hands under body, hold taut. Knees to chest and curl head and shoulders off mat. Pump arms and breathe.
2. Roll up - theraband between hands in front of chest, held taut with straight arms. Arms reach back overhead to start. Roll up and down keeping band taut.
3. Shoulder bridge - Feet flat to floor, knees bent. band wrapped around front of ankles, held taut between hands. Lift hips up to stretch spine and thighs. Sequence spine down to floor.