clock balance three ways

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Balance is key to healthy aging, and the body works on a use or lose it basis.  So practicing balance to keep our skills sharp, or regain stability is key.  Have fun with this balance sequence using the analogy of the 12 numbers of clock to improve balance and agility.  This sequence strengthens hips, ankles and feet, allowing us to step over objects safely when encountered in daily life.  Practice regularly to maintain or improve balance. 

Class starts with a simple twist, then a series of movement for the neck and shoulder lying on the side, then repeating the twist to see if range of motion has changed.  Standing with a strap moving freely to loosen spine an shoulders.  A few ankle and toe mobility/strength/balance movements.  A series of standing poses including:   Warrior 1 arms in T, then  lean forward, then twisted warrior 1, to twisted triangle.  Lie on the back circle the knees, and shavasana. 

Class begins with breathing in sections. Loosening wrists and ankles.   Down dog progression from all fours with locust pose variations in  between.  Stepping forward to warrior 1, then eyes closed feet together  balance.  Intense side stretch.  Tightrope balance then rock front to  back.  Reclined warrior 3.  Dynamic standing warrior 3.  Reclined quad  stretch series.  Apanasana.  Knee circles.  shavasana 

In this short practice, all movements are done while seated in a sturdy  chair, which makes it accessible for most everyone.  May this practice inspire you to carve out small chunks of your day to  move -- movement increases energy and blood flow, reduces stress and  tension,   lubricates joints, supports better posture and breathing, and so much more... 

Take some time to relax and recharge with this 15 minute guided  relaxation (yoga nidra).  Sit or lie down in a comfortable position and  enjoy...let go of effort, be present and aware. 

We do so many repetitive movements every day, and thankfully our body mind system is designed to automate many of these so they require less conscious effort on our part.  This is beneficial, and can also lead to unconscious movement patterns that can create imbalances in the body.  This video goes over a few examples, and invites you to pay more attention to these habits in your own body. 

Experts say that learning new things is good for stimulating the mind,  encouraging new ways of thinking and building new brain cells.  Plus the mental focus required to do something challenging brings  our attention more fully into the NOW.  This is the main goal of the  many tools of yoga. 6 min.

 As the name implies, this is an uplifting and energizing breath  practice.  It is a combination of physical movement with a specific  breath pattern that stimulates the nervous system to a more awake and  active state.  It helps to release physical, mental and emotional  tension, and leave you feeling uplifted, calm and centered.    8 minutes

This simple movement releases tension in the neck and upper back improving the ability to rotate comfortably -- think looking over your shoulder to back up the car.  In less than three minutes most people experience a difference. 

Did you know you can release tension in the neck by moving the ankles  and toes?  This short sequence is a wonderful example of how the whole  body is interconnected.  By moving the ankles and toes we release the  entire back side of the body from the soles of the feet to the back of  the head.  Many students notice quite a shift in neck movement at the  end of this simple sequence.  Do it yourself and see what happens!  4 minutes

This is a very simple technique that anyone can do to release tension in  the neck, jaw and shoulders.  People are usually amazed by the change in range of motion and ease of turning the head  after just a few minutes.  For a quicker version, do both ears at the same time. 5 minutes

A 35 minute yoga nidra guided  meditation and relaxation practice.  If you have yet to experience the profound effects of  this yoga technique, lie down, get comfortable and enjoy! 

A wonderful sequence of movements for the hands, wrists and shoulders.   When put together it explores the different stages of the lotus flower. 

If you have been doing yoga for a while, you may have noticed that pigeon pose is not as popular as it once was.  Whether you love this pose, have no idea what it is, or can't do it, this video will go over: the mechanics of the traditional pose, the potential risk to some key joints of the body (hip, knee, ankle, lower back and sacroiliac joints) and also some alternative positions.