Vinyasa Open with Jill Sockman 8/16/10

Posted on August 16, 2010

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Today I ambled into the studio with a stiff thoracic spine, a dizzy tired feeling, and a general “I hope I don’t look like an idiot in this class” state of mind. Luckily for me the universe decided to be kind to my weary body and give me a wonderful instructor and a beautiful flow to open up that spine, express my hearts intentions, and flow into the day with a true sense of purpose, relaxation and energy all at once. Who needs Espresso when you have Jill and Vinyasa?

We began and ended the 90 minute session with variations of the same pose which I promise will not only energize your body but will also open up a spine that is uncooperative.I don’t know the name of this specific post but it is a chest opener using the blocks that is set up as follows:

Variation 1: You will need two blocks and a bolster

  • place blocks at back of mat: 1 block will be vertical and 1 will be horizontal on their thinner sides.
  • place bolster long ways over the blocks.
  • tuck tail bone at the bottom of the bolster with no space in between
  • open arms and lay back on bolster with an open heart chest expansion.
  • With palms up either put your knees toegether with feet shoulder width apart or put the soles of your feet together and open knees to open up your hip flexors
  • Breathe 5 or more full deep cycles of breath in through the nose and out through the mouth
  • Expand into your back and side ribs and your stomach with the breath, not the top ribs.

Variation 2: You will need two blocks and a bolster

  • place blocks at front of mat: 1 block will be vertical and 1 will be horizontal on their thinner sides.
  • put the lower block just below the shoulder blades and the tall block at the base of the head
  • put your bolster under your thighs for lumbar spine support
  • open your chest and allow your cervical spine to sink in between the blocks opening your heart and stretching your thoracic spine.
  • Stretch shoulders away from your ears and close your eyes with the cycle of the breath in through the nose out through the nose.
  • Expand into your back and side ribs and your stomach with the breath, not the top ribs.
  • Hold for as long as you wish before you enter Savasana.

Let me know how you experience this pose. Allow your body to be where it needs to be and not compete. Competition and ego are not the nature of yoga and will not give your practice up to its true potential.

Namaste 🙂

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Posted in: VInyasa, Yoga