Recap on Yoga lesson on July 2nd
Strengthening your back and core muscles.
1.Recap on the importance of diaphragmatic breathing at all times which centres on and strengthens core muscles while helping to maintain the acid alkali balance in your body.
2.Ref. to last week and the length of your pause. (Over 30 seconds 4.4.4 breathing is good for maintaining balance and you can do this when walking or any time you remember) (Those with only a 20 sec. pause need to practice retention of breath while taking between 20 and 60 steps.) We all need to try to get up to 60 secs if we want to increase our overall health.
- Warm ups. Core is strengthened with side twists, criss crossing into plough. Legs in V shape rocking over into plough, supine hero and eagle.
4.Skin rolling is good to stimulate metabolism. See Yoga tune up balls.
5.Head rolling with neck massage and neck clasp is a good warm up for flying hawk where you pull the shoulder blades back hard.
6.Forward bend and hero twist further strengthen the core.
- Raised Pigeon with head and shoulder twists and supine pigeon with full body twist also recommended.
8.Back Plank and camel are both strong on the back.
9.In triangle 1)place one hand behind the waist and twist round and back before raising your arm. 2) rotate shoulder muscles up and back.
- Using a firm chair hold on the back, go into lunge and pull into deep back stretch.
In pairs do back to back warriors and side warriors.
Breathing Om Mani Padme Hum 5 minutes.
Relax 10 minutes.
Margaret Gill 