Back Flexibility Stretch

Back, Shoulders, and Upper Thighs: Camarkarasana (Wild Thing)

I did gymnastics for about 2 years then switched to cheerleading last year and both have skills that require to have a flexible back and shoulders. Over the years, I have achieved a flexible back but never thought of using it to releasing some stress. If you have back problems or a stiff back, I would not recommend this stretch. "Heart openers, or back bends, are pretty self explanatory: they open the heart. Physically and emotionally. When you open up the back of the heart and across the chest, you create the space for the heart, which is both valuable and liberating!" (Brathen 92).

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) Inhale and extend the right leg and back behind you.

Step 3) Bend the knee and open up through the hip. Let the right foot become heavy and gently flip your dog over, landing with the ball of the foot behind the left knee on the mat. Feel the feet grounded to the earth, lift up through the hips, open the heart, and let your head hang back.

Step 4) Breathe deeply and enjoy this beautiful heart opener! Engage your core to come back to Three-Legged Downward-Facing Dog, lower your right foot and then do the other side.

This stretch has helped me feel like I've lifted weights off my chest. I feel more focused and productive after doing this stretch. Before, I felt like I was stressed about finals and all the homework I have to do. Now, I can study more productively while releasing all the built up stress that I have.

Brathen, Rachel. Yoga Girl. New York: Touchstone, 2014. Print.

What some other things you can think of that opens up your heart physically AND mentally (sports, hobbies, etc.)?

Heart Opening Stretch

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?

Strength and Balance Pose

Arms, Core, and Balance: Adho Mukha Vrksasana (Handstand)

Gymnastics and cheer have given me the strength I needed in my arms, core, and legs to achieve skills beyond what I've never imagined doing. Both sports have taught me many workouts and techniques, although I've never tried combining my strength and balance to have a stress relieving outcome. "Handstands help you build strength and balance, but it's important to remember... We are here to cultivate peace and focus while calming the mind and body. Everyone's body is different; we all have different shapes, sizes, and muscle!" (Brathen 130). Try this pose a few times and figure out what small adjustments you have to make in order to hold this pose.

Step 1) Begin in the Downward-Facing Dog. Come into a tabletop position with your hands placed shoulder distance apart. Line the shoulders up with the wrists and the hips with the knees. Tuck your toes under and send your hips up and back. Adjust the space between your hands and feet if needed. Draw your heels as far as you can to the ground. Relax the neck and engage the inner thighs (Brathen 94).

Step 2) Take a step forward and lift one leg up. You want the shoulders to be align with the wrists and the thumbs pressing down on the ground. Bring the triceps back, keep the hips squared, and engage the lifted leg.

Step 3) Bend the bottom knee and kick up off the floor, bringing your heels together. Try this a couple of times, soft kicks off the floor without too much expectation of what your handstand kicks should look like. In the beginning, focus on simply lifting the leg off the floor! If you're worried about falling over, use a wall. Ones you find your balance with the hips stacked over the shoulders, extend both legs straight up toward the sky. Pull the lower belly in; you want to feel your core engaged! Actively press the floor away from you and breathe! (Brathen 136).

I love this pose because once you learn how to hold it for a while, you never want to stop doing it! Doing this pose with these techniques help me take a break from my busy life to have fun. Sometimes during breaks at gymnastics or cheer practice, we like to do handstand competitions. This is also a great way to bond with teammates and friends!

Brathen, Rachel. Yoga Girl. New York: Touchstone, 2014. Print.

Like I mentioned earlier, everyone's body is different. What adjustments did you make in order to hold this pose (pressing certain fingers down, back arching, engaging different muscles, etc)?

Blood Circulating Stretch

Lower Spine, Rib Cage, and Upper Thighs: Dandayamana-Dhanurasana (Standing Bow Pose)

School, sports, friends and family all are essentials in my life. It's hard to juggle all of those things while trying not to become crazy. This stress-relieving stretch has allowed my blood to circulate my body and allow my lungs to open up, give me some time to breathe away all my stress. "Most of us live busy lives. We rush from one place to another, taking in different impressions from our surroundings, constantly exposed to new people and situations. We don't get much time to let ourselves really relax. Restorative yoga gives us time and space to be present in the moment, let go of old tension and heal our bodies within" (Brathen 112).

Step 1) Come into a standing position. Take deep breathes. While taking those breathes, don't think about anything that's been causing stress in your life.

Step 2) Be sure to start with your knees touching together to ensure proper balance and alignment. The standing leg is your foundation. Lift up your left arm and grab your right toe with your right hand while keeping your body in a straight line. Have your palm face up so your shoulders are in an open position and ready to stretch.

* If you feel more comfortable doing this stretch with your other leg, feel free to switch the footing in this step.

Step 3) Position your hand so you have a good grasp of your ankle. Point your left arm in front of you. Then, raise your right arm until your arms are in a straight line while lifting up your leg. 

Helpful Hint: Point your toe!

Step 4) Put your flexibility to the test and lift your right arm along with your right leg higher. Keep your left arm pointing in front of you. Stay present; be mindful as you go into this position while keeping your chest up. Keep your weight toward the front of your foot, watching that it doesn't move back into the heel as you lift your leg higher. Hold for as long as possible while taking deep breathes, then bring your foot back down to the ground.

Step 5) Challenge yourself to do this stretch often to increase your flexibility and balance. Lock your leg and keep your chest up. Squeeze all the muscles in your leg to keep good form.

This stretch isn't about being flexible. The Standing Bow Pose "moves all the blood from one side of the body to the other, then back again. It builds patience, determination, and concentration" (Brathen 115).

This has helped me relieve stress when I get home from a long day of school. After doing this stress, I am able to put my full focus and concentration on my homework, then have time to socialize with my friends and family.

Brathen, Rachel. Yoga Girl. New York: Touchstone, 2014. Print.

What are some essentials in your life that are hard to juggle? How has this stretch help you find peace and balance between those essentials?

Stretching to Find Your Inner Balance

Core, Balance, and Shoulder Work: Utthita Hasta Padangusthasana (Extended Big Toe Pose)

For the practice of yoga, it is important to have good core strength. This will help up become stronger in our abdomen as well as our well-being as a whole. Your abdominal area supports your lower back, the spine, and internal organs. One more thing about our core is that it is also where our sense of confidence lies, the base for how we walk through life. "We need balance in all parts of our lies, and the yoga mat is a great pace to start cultivating that! Plant your feet firmly on the ground so that you can grow tall without losing your balance in life" (Brathen 62).

Step 1) Come into a standing position. Shift your weight over to the right foot* and bring the left knee into the chest. Use your hands to keep balance while holding your left foot.

* If you feel more comfortable doing this stretch with your other leg, feel free to switch the footing in this step.

Step 2) Gently extend your left leg out to the side. Do your best to keep your hips neutral with the front of the hipbones pointing forward.

Even if you aren't very flexible, you can reach your foot out as far as you can while hold your foot using your peace fingers (index and middle). Once you feel comfortable bringing your leg up higher, you can grasp the outer part of your foot.

Helpful hint: Putting your free hand on your hip may help to gain more balance and set your body to an equilibrium.

Step 3) Gaze to the left to challenge your balance further and point into the distance.

This stretch isn't a flexibility exercise, but a relaxation method to find inner balance. Yoga isn't trying to be flexible while holding a funky pose, but rather finding a balance that you can metaphorically use in your everyday life.

This helped me find my inner balance. Although I was already flexible, it was hard to find my balance at first. I was able to hold my leg up, but not with good form while keeping my balance. My hips were not square with each other, but I soon discovered that if I changed how my hips' center point, I can find my center balance.

Brathen, Rachel. Yoga Girl. New York: Touchstone, 2014. Print.

How do you think this balance technique will help you find your balance in your everyday life?

Yoga Girl

My activity for IRP 2 project, I will focus on using my flexibility and engaging it to yoga by reading Yoga Girl by Rachel Brathen. My book is focused on teaching proper stretches and relaxation methods to help get to a peaceful state of mind. I'm reading this book because I want to put my flexibility to some use and also relax from all the stress I have from school.

Brathen, Rachel. Yoga Girl. New York: Touchstone, 2014. Print.