We will focus on 3 poses; Cobra and Sphinx may be thought of as variations on the same pose.
Yoga-asanas (yoga poses) that incorporate back-extension often are among the more controversial of postures, with some members of the medical community making the blanket statement that these poses should be avoided by most if not all persons. While this statement is not ubiquitous, I think it’s prevalence is worth mentioning. I agree that most students would do well to spend more time strengthening the muscles of one’s core (which work to stabilize the spine) rather than focusing on deep back bending. Having said this, to avoid any range of motion is to forfeit that range of motion to muscle atrophy and likely lose neuromuscular capacity.
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Early in my introduction to strength training it was impressed upon me to perform some common rehab exercises to fortify common areas of weakness and instability. For pulling and pushing variations on external rotation have been indispensable.
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Using chair pose as a preparation we will look to evolve a bi-lateral exercise where both sides of the body are being utilized symmetrically into the uni-lateral version we find in a high lunge
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Wrist Mobility: Extension and Flexion
First Knuckle Raises: Lifting to the proximal knuckle on each finger and descending down with control.
Extension circles: wrists facing 4 directions (North, East, South and West) for circles in 2 rotations (clockwise and counter. Do a (self or teacher) prescribed number (between 4-10 for now) in each direction add others and subtract where necessary or relevant for personal level/needs.
Flexion Circles: See above 5. Return to First Knuckle Raises
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Blog Photo Katrina d’Autremont
We will start with two variations, active and passive hangs.
The active hang will be a safer start for beginners as it puts less stress on tendons ligaments and connective tissue, while using one’s muscular ability to support the added load.
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In the video that accompanies this post you will notice I am demonstrating several different versions of the hip hinge…
…You are welcome to work with all 5 variations in the video or simply choose a couple that feel relevant to start.
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The most effective training protocols are pretty basic at their core. You don’t need to hit different muscle groups if you focus on specific girdles (hip and shoulder)…
…Don’t have a practice?
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General Mobility:
A great way to warm up at many of your joint junctures prior to any movement you might be about to mindfully engage with.
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If you do not have a movement practice start here 😄
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