Fall 2019 CHALLENGE

This yoga Challenge is for all of us who want to have more body flexibility. It is created for people that never did yoga or any type of exercise, but it is also recommended for all others that are engaged is some sport activity but feel tight after it.
It is gentle and requires only 5-10 minutes a day.
Suggestions:

1. Do it Every day. We all have 5 or 10 minutes in our day to give to our selves.
2. While doing these movements – stay focused on your breath; think about what you are doing, and how you feel while you are doing it. Pay attention to how your body reacts.
3. This Challenge will last during months of October and November. After these months we will add some new poses that will improve your overall health.

Note:
It is always good to ask your doctor if these movements are good for your body. People with a serious back problem should be very cautious and do poses with extreme gentleness.

Now, let's start. Remember - just 5-10 minutes every day anytime of the day that works for you.

 SHAVASANA or Savasana/ corpse pose​

Savasana is a pose of total relaxation—which is challenging.

1. the body should be placed in a neutral position, you lie down on your back and relax your body and mind. Let your arms and legs fall the way they want.
2. Take a deep breath in, and even longer breath out. Close your eyes and start breathing naturally.
3. Focus on your breath, notice how tension in your body slowly diminish.
4. Take one final cleansing breath and have one long whole body stretch – imagine being a cat – they are masters in stretching the whole body.

Have it for 2 minutes

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Note:Ideally, this posture lasts for 10 to 20 minutes. However, even a few minutes of Savasana is said to have powerful benefits.
(more on Shavasana will be posted in a future post)

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HUG THE ELBOWS AND CIRCLE
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1. Hug your elbows. Press the tops of the feet and thighs and the pubis firmly into the floor.
2. On an inhalation, begin to circle above your head and chest. One direction 5 times and than another direction, 5 times. Small circles, big circles – do what you feel that is the best for you.
3. The whole body is relaxed, only arms are working. Pay attention to your shoulder blades: how do they feel? It’s a good way to awaken your upper body and warm up your shoulders.

Time: 1 minutes.
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​PELVIC TILT or supine pelvic tilt
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Pelvic tilts are an exercise comprised of very subtle spinal movements that strengthen the support muscles around the low back, particularly the abdominals. They are a good preliminary exercise for those seeking low back pain relief, and they feel great because they give your back a little massage.

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1. Start with lying down (on your back with your knees bent and both feet flat on the mat/floor. Arms are relaxed and along the side of your body.
2. Inhale and on exhale pull your belly button in toward your spine = lift your pelvis.
3. Tighten your gluteus and hip muscles as you tilt your pelvis forward. Hold for 2 seconds.
4. On inhale release your pelvis to neutral position.
5. Repeat minimum 5 times.

 
 Time:1 minute
 
Note: Do not practice this pose if you are recovering from abdominal surgery or a hernia. Also, avoid this pose if you have a spinal injury or sciatica.

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HUG THE KNEES pose /Pavanamuktasana

This pose helps to release tension in the lower back, hips, and thighs. It soothes stiffness in the spine.
It is the most useful for helping to release unwanted and toxic gases from the digestive system which  helps to improve the quality and efficiency of your digestive system. It also helps indigestion, bloating,  acidity, and constipation.
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1. Begin by lying on your back, with your legs and arms extended.
2. As you exhale, draw both of your knees to your chest. Clasp your hands around them.
3. Rock left and right
4. With an exhalation, release and extend both legs along the floor and rest.

Time: 1 minute.
 
Note:
Do not practice this pose if you are recovering from abdominal surgery or a hernia.
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SPHINX POSE / Salamba Bhujangasana

This stretch is more intense on the back, but it's great for lengthening the spine and opening up the chest. Start on all fours, then lower your stomach to the ground, bringing your forearms out in front of you and lifting your chest. Drag your body forward a bit to open up the back and chest even more and hold for three breaths.
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This pose strengthens the spine while stretching the front of the heart, the chest, the shoulders, and the tummy. It expands the lungs too.
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Time: 1 minute

Remember, a happy spine is a happy life!

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CAT & DOG or Cat and Cow pose

Cat-Dog pose is a gentle flow between two poses that warms the body and brings flexibility to the spine. It stretches the back torso and neck, and softly stimulates and strengthens the abdominal organs.
Cat pose often is combined with dog pose (Bitilasana) to lengthen and open up your spine. Cat and dog poses are a good way to warm up your back for further spinal stretches.

Start on your hands and knees. The starting position for cat & dog pose is also called "tabletop pose." Get on all fours with your wrists directly below your shoulders and your knees directly below your hips.

​​DOG - As you inhale, lift your sitting bones and chest toward the ceiling, allowing your belly to sink toward the floor. Lift your head to look straight forward.

CAT- As you exhale, round your spine toward the ceiling, making sure to keep your shoulders and knees in position. Release your head toward the floor, but don't force your chin to your chest.

Connect with your breathing. Your breath is a major part of yoga practice.
Time: 1 minute
Note: Talk to your doctor before doing these poses if you have a chronic back condition or have had a recent back injury.

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CHILD POSE

This simple, calming pose is easy to do. Kneel on your mat and allow your big toes to touch. Separate your knees as wide as your hips (or as far as is comfortable) and lie down between your thighs. Stay here as long as you like -- this pose is restorative. 
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Time: 1 minute
Note: Anyone that’s had abdominal pain, symptoms, surgery, or rib injuries should avoid it as well. Anyone with a recent back injury should steer clear until ample time for healing has passed.

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BRIDGE RELAXING POSE/ lazy bridge

Bridge Pose opens the chest, heart, and shoulders. It stretches the spine, the back of the neck, the thighs, and the hip flexors (front hip joints). ... Bridge Pose also stimulates the abdominal organs and thyroid glands, which improves digestion and helps to regulate metabolism.
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You will need your yoga block or a similar solid bolster handy. A thick book would work.

1. Lie on your back with your knees bent and the soles of your feet flat on the floor.
2. Extend your arms on the floor with your fingers reaching toward your heels. You should be able to just barely touch the backs of your heels with your fingertips.
3. Keep your feet parallel. Maintain that position throughout the pose.
4. Press down into the soles of your feet to lift your hips off the floor.
5. Slide your yoga block under your back directly under your sacrum, letting it rest securely on the bolster. Your arms can stay outstretched on the floor next to your body.
6. This should be a comfortable position. You may want to stay here several minutes as your body settles into the stretch and gets the benefits of a passive backbend. I call it “ Lazy bridge”. If the pose causes your back to hurt, remove the block and come down.
7. To come out, press down into your feet and lift your hips again. Slide the block out from under your sacrum and gently lower your back to the floor.

 
Time : 1 minute
 
A supportive block under your sacrum in Bridge Pose turns this yoga backbend into a restorative pose. It allows the spine to experience extension while being gently supported. This pose may help relieve back pain and is used as part of the cool down in a yoga sequence.
A yoga block can be turned to stand at three different heights, so you can choose the height that is the most comfortable.
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Note: Back extensions also help relieve the hunch from poor posture and sitting, giving you more flexibility and mobility for daily activities. It helps open the chest for better breathing, as well. And if you have chronic low back pain, this pose may offer some relief.
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SHAVASANA 
Same as you did at the start of your Yoga practice - relax, get your breath back to normal and focus on how you feel and how your body feels while being still... Notice how your body moves as you breathe, Be alert.
Feel your legs, your tights, and hips... relax. Let go outside distractions. Become more aware of your breath, follow the flow of it.

Then sit in lotus, spine straight, close your eyes, have a deep breath in and out and have your mind set on:

BE KIND TO YOURSELF AND EVERYBODY AROUND YOU.

Namaste.

Maya