Back, Shoulder, and Core Work: Vinyasa
Vinyasa is often described as breath-synchronized movement, meaning movement and breath united as one. "Vinyasa means gradual movement that takes you from one point and allows you to land in the next" (Brathel 92). Nowadays, the word vinyasa is used in yoga classes to describe the connection between poses and can also be used as a collection of movements. The vinyasa "strengthens the body, opens the heart, and creates and maintains heat when we're practicing on the mat" (Brathel 91).
Step 1) Come into a tabletop position with your hands placed shoulder distance apart. Tuck your toes under and send your hips up and back, coming into the Downward-Facing Dog. Adjust the space between your hands and feet if needed. Bring your heels as far as you can to the ground. Relax the neck and engage the inner thighs.
Step 2) From Downward-Facing Dog, shift your weight forward and make your way into Plank Pose. Line your shoulders up with the wrists, draw your lower ribs in toward the body, and elongate the tailbone toward the heels. Don't sink into your shoulders. Activate both your core and your legs.
Step 3) Take a deep breathe in and shift your weight slightly forward, over the wrists. Exhale and bend your elbows. You want your shoulders to line up with the elbows and the elbows to line up with the wrists. Relax your face and neck.
Step 4) Inhale and actively press your toes to the back of the ground, lifting your heart. Press the top of the feet onto the ground and lift your thighs off the ground. Keep the heart open, widening through the collar bones.
Step 5) Tuck your toes, engage your core, and pull your hips up and back to Downward-Facing Dog.
After doing this stretch, I feel like my chest has physically opened up and relieved much stress. I like to do this pose in between study breaks because I might as well do something that gets my mind off of studying and relieve my stress! While doing this pose, be sure to listen to your body and adapt the poses when you need to so that your find a variation that's perfect for you.
Brathen, Rachel. Yoga Girl. New York: Touchstone, 2014. Print.
When's a time you would do this pose to relieve some stress in between your daily activities?
Vinyasa is often described as breath-synchronized movement, meaning movement and breath united as one. "Vinyasa means gradual movement that takes you from one point and allows you to land in the next" (Brathel 92). Nowadays, the word vinyasa is used in yoga classes to describe the connection between poses and can also be used as a collection of movements. The vinyasa "strengthens the body, opens the heart, and creates and maintains heat when we're practicing on the mat" (Brathel 91).
Step 1) Come into a tabletop position with your hands placed shoulder distance apart. Tuck your toes under and send your hips up and back, coming into the Downward-Facing Dog. Adjust the space between your hands and feet if needed. Bring your heels as far as you can to the ground. Relax the neck and engage the inner thighs.
Step 2) From Downward-Facing Dog, shift your weight forward and make your way into Plank Pose. Line your shoulders up with the wrists, draw your lower ribs in toward the body, and elongate the tailbone toward the heels. Don't sink into your shoulders. Activate both your core and your legs.
Step 3) Take a deep breathe in and shift your weight slightly forward, over the wrists. Exhale and bend your elbows. You want your shoulders to line up with the elbows and the elbows to line up with the wrists. Relax your face and neck.
Step 4) Inhale and actively press your toes to the back of the ground, lifting your heart. Press the top of the feet onto the ground and lift your thighs off the ground. Keep the heart open, widening through the collar bones.
Step 5) Tuck your toes, engage your core, and pull your hips up and back to Downward-Facing Dog.
After doing this stretch, I feel like my chest has physically opened up and relieved much stress. I like to do this pose in between study breaks because I might as well do something that gets my mind off of studying and relieve my stress! While doing this pose, be sure to listen to your body and adapt the poses when you need to so that your find a variation that's perfect for you.
Brathen, Rachel. Yoga Girl. New York: Touchstone, 2014. Print.
When's a time you would do this pose to relieve some stress in between your daily activities?
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