The winter chill keeps your shoulders up by your ears. Shoveling snow can strain your back. Take time to melt the unconscious Winter tension and stiffness that builds up in the shoulders, neck and back. Feel better with these two healing yoga moves; Forward Fold and Shoulder Rolls.
To see how it’s done, join me in this healing practice, have a taste of this Yoga Flava Video Snack; Forward Fold and Shoulder Rolls:
The following is the text breakdown of what you can do.
1) Standing Forward Bend
Uttanasana (Sanskrit – ancient east indian name of Yoga Pose)
ut = intense
tan = to stretch or extend
Step by Step
Stand in Mountain Pose (Tadasana), hands on hips. Exhale and bend forward from the hip joints, not from the waist. As you descend draw the front torso out of the groins and open the space between the pubis and top sternum. As in all the forward bends, the emphasis is on lengthening the front torso as you move more fully into the position.
If possible, with your knees straight, bring your palms or finger tips to the floor slightly in front of or beside your feet, or bring your palms to the backs of your ankles. If this isn’t possible, cross your forearms and hold your elbows. Press the heels firmly into the floor and lift the sitting bones toward the ceiling. Turn the top thighs slightly inward.
With each inhalation in the pose, lift and lengthen the front torso just slightly; with each exhalation release a little more fully into the forward bend. In this way the torso oscillates almost imperceptibly with the breath. Let your head hang from the root of the neck, which is deep in the upper back, between the shoulder blades.
Forward Fold (Uttanasana) can be used as a resting position between the standing poses. Stay in the pose for 30 seconds to 1 minute. It can also be practiced as a pose in itself.
Don’t roll the spine to come up. Instead bring your hands back onto your hips and reaffirm the length of the front torso. Then press your tailbone down and into the pelvis and come up on an inhalation with a long front torso.
2) Shoulder Rolls
Roll the shoulders down and back, starting with small circles and working up to larger circles. Do 10 circles backwards and then repeat forward circles.
Please leave a comment below and let me know if it worked for you. Also, let me know what else you would like to know about yoga and spirituality.
In the New York tri-state are? Then join us for:
Robin Downes’ Yoga Flava Winter Sessions For Restoration (Relax, Renew & Rejuvenate)
Monday nights, starting January 3, 2010.
6:30pm – 8:00pm
|The New Seminary Center For Interfaith Studies
2672 Bway @ 102nd St. 2nd floor,
New York, NY
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