Flip Walk

I was a dancer, all along. DANCE DANCE DANCE.

Vinyasa : the breath and movement between asana.

Asana: a posture.   (Chakrasana= Wheel)

yoga pic, flip walk

This is an advanced movement. Only because many people do not have this level of shoulder flexion nor extension. Advanced asana is advanced awareness.

  • Shoulder flexion is when you lift your arm straight up in front of you, but to be more specific, when I say “this level” I am talking about getting your bicep behind your ear, so that the whole arm is completely parallel with the body.
  • Extension is the opposite, so standing and reaching behind you.

The flip walk in this video puts a lot of emphasis on core stability, and the flexibility of the hip flexors. (That is how you begin the flip, by opening the hip to softly land the foot on the ground in the bridge-like pose.)

With this fun little dance you will increase the mobility and stability of your shoulder joint. Take breaks. Catch your breath. You will have an increased heart rate while practicing this, and potentially sore shoulder joints.

 

 

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Plank Leg Pull Through

A Plank Leg Pull Through is probably not a common name used for this exercise, if this is a common exercise. I honestly wouldn’t know.

It is certainly a product of all the yoga and primal training I have done over the years. There are elements of martial art training in its execution but it is abdominal intensive, particularly obliques, cardiovascular body weight movement. It is also a component of the many beautiful transitions found in Animal or Primal Training/Yoga Flows.

planklegpullthrough

  • From Plank, make the biggest and strongest cat back you can. (Pull the belly in and bring your ribs to the ceiling)
  • Release one arm from the plank and bring the OPPOSITE leg forward.
  • Your torso should be upright.
  • Your butt is not on the floor and your leg is flexed, and straight ahead AS IS your gaze.
  • If your leg is pointing to the right or left, elevate your cat back and practice.
  • Squeeze your shoulder blades together so that you open the chest instead of rounding it.

I train clients with this move to increase their endurance and overall strength in difficult vinyasa flows.

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Me as a Yoga Teacher

Yoga: Connecting our Dots.

 Image result for yoga peaceWe empower this art with practice and intention.

Practice: We join each of our dots to become whole. 

Intention: We create what that whole image looks like.

We use the the body to still the mind.

I start at the scheduled time, what about you? We do not begin yoga cold, start deep breathing the minute you arrive- suck in the navel to activate the core in any way you feel is good for you to warm-up. Don’t know how? Just start by contracting your muscles, first your butt, then the muscles on the front of the legs, etc. Close your eyes and feel what’s under your skin. This is self-induced trance. Take it seriously.

I will not ask you to move fast, so don’t start racing with yourself or others around you.

This is the antithesis of yoga. Think like tortoise. Move like a tortoise. You will always take at least one full inhale and one full exhale for each posture before you transition out of it.

Vinyasa: to move. I will teach you how to trust Asana, as in the holding of one position and vinyasa the movement from one asana into another. This is only 1/8 of the Yoga Experience.

tiffybaby

Three tips to make your Yoga Transformation successful:

  • Common sense: This is not a “no-pain-no-gain” movement. This is ancient play. You are to be having fun – even in the most uncomfortable.

Do not force yourself into a pose. Asana is designed to dissolve emotional blockages trapped in your tissues. This is something that requires grace and patience. Think of it as loving yourself. We do not have the same body nor do we give or take love in the same way. None of us do. Postures may look very differently for each of us but the benefit is the same. If this is where your learning about yoga begins, welcome. I am happy to share this experience with you.

  • Commitment: This is a real place inside. You must make a decision to be here or there, wherever, and while yoga is about freedom. All freedom comes with great responsibility. You must listen to the ways that your body wants to move. You must balance intensity with sustainability. Transformational energy is already within you and yoga is about quieting the distractions that take you away from that commitment to yourself.

I will ask you to look around and make eye contact with someone. I will ask you to smile and celebrate their beauty and presence, in class- or the subway- wherever-whenever. Now look back at your own gaze and celebrate your presence. Sometimes we can get far from even the most enjoyable parts of ourselves.

  • Courtesy: Be courteous to your practice. It is called a practice because it is not perfect. Some days you notice what is going on in each pose, and some days you have to work for that awareness. Be courteous with each breath, but also with me as your guide.

We are constantly exchanging energy. Be courteous with every single person here.Do not sit and complain about your life’s struggles. No one can help you, but you. There is no talking in a yoga room/studio. Even if you and your immediate neighbor are happy to share, others are here for stillness. This is a time for them as much as it is for you. Let us grow together.