Posted on February 24th, 2014 7:00:36 AM
Ever feel like you’re carrying the weight of the world on your shoulders? Well that just might be the case. Sometimes our emotional energy will manifest itself in the form of pain or injury in a specific part of the physical body. For most of us, our shoulders and neck carry the brunt of our stress and if we are not careful, this stress can lead to shoulder pain, tense muscles, headaches and if ignored, can lead to injury.
Luckily, yoga can help! This week’s featured classes will be sure to help release pent-up tension and tightness from the neck and shoulders.
- Relieve Neck and Shoulder Tension with Maria Apt: Relieve tension in the neck and shoulders with these asanas/arm variations done from Tadasana. This practice is a necessary antidote to the stress that accumulates in the neck and shoulders due to our modern lifestyles.
- Strong Shoulder Flow with Dice lida-Klein: This practice is all about the external rotation of our shoulders and the engagement required to sustain a healthy shoulder girdle. In order to strengthen our upper back and shoulders, we navigate through many different eka hasta (one hand) variations. The practice begins with solid block work for both the legs and arms, then we make our way through 5 Surya Namaskar A’s. We follow up with some leg work, side body core work and more external rotator work for the shoulders, ending with eka hasta mayurasana and mayurasana (peacock, one hand peacock). We close with backbends, twists, hip opening and forward folds. Enjoy my fellow yogis! Prop: Block
- Neck and Shoulder Release with Felicia Tomasko: This slow practice starts out sitting and utilizes a series of circular fluid movements segueing into twists to facilitate a greater sense of space in the shoulders, neck, and upper back. For the second half of this practice, we recline for a bridge and then a twist series continuing to unwind and release the neck, shoulders, and upper back.
- Shoulder Love with Kathryn Budig: Give your shoulders some love with a yin style class. Long holds in chest openers from the ground leading up into supported Downward Facing Dog and Headstand. Props: Two Blocks, optional wall space.
- Backbends for Tight Shoulders with Stephanie Snyder: Tight shoulders? Wanna get into some backbends like danurasana and wheel? Me too! Together we will coax and sweet talk our shoulders (and quads and psoas) to open enough to express those backbends that our body mind and heart love. Optional props: Block and strap.
- Relief for Challenged Shoulders with Amy Ippoliti: Prepare to ride your bike with more freedom in this quick practice designed to help clear tightness and discomfort in the shoulders. Props: chair, wall space
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Posted on January 6th, 2014 7:00:32 AM
Despite our best intentions, most of us tend to overdo it during the holidays. By the time the New Year roles around we are left feeling completely depleted and in need of a serious mind/body overhaul. The good news is that yoga helps facilitate your body’s natural detox process, wringing out all of the excess we accumulate during the holidays.
This week’s featured classes will help to release the toxins and stress that build up in your body during the holiday season.
To get you started without searching, we are highlighting six classes in a variety of styles, levels and durations that are designed to deeply rinse and cleanse you on every level.
- Flush Out Toxins, Cleanse the Body & Mind Tiffany Cruikshank: A short detox flow to flush out toxins and cleanse the body and mind. We will use the breath and movement to pump the blood through the abdominal organs as a refresher for the whole body. This class uses breath work and cardiovascular movement to increase circulation around the liver and digestive organs to help move stagnation and enhance detoxification. If you have a block, strap and blanket we will use them but there are modifications if not. A nice detox used on its own or in conjunction with a dietary modifications to help give your body a fresh start. Props: Block, Strap, and Blanket optional
- Ayurvedic Detox with Felicia Tomasko: According to the principles and practices and Ayurveda, movement and healthy circulation are essential for good health and overall well-being. If we’re not careful, we may stagnate and become sluggish creatures from the swampy lagoon. This detoxifying yet slow but sweet practice incorporates Ayurvedic philosophy and techniques to enhance health by counteracting our tendency to collapse via opening the side body. This series has an effect on the body a bit like taking out the trash, allowing a fresh sense of internal renewal. Our practice includes a lot of side poses, pigeon, bridge with a block, twists, pigeon, and downward facing dog.
- Twisting Flow for Detox with Dice lida-Klein: This flow is aimed at detoxing the body via twists, hip and low back opening, as well as a decent amount of core work from our hands and backs. Tossing aside our usual Warrior 2, Parsvakonasana and Ardha Matsyendrasana, we explore Anjaneyasana, Crescent pose, revolved Crescent and revolved half-moon along with twists upside down and standing. Handstand options are given throughout of course! A light forward fold sequence follows to top it all off. No major backbends in this flow my fellow yogis. Enjoy!
- Ready, Set, DETOX with Marc Holzman: If you’ve had a rough night, live in a polluted city, or simply feel it’s time to cleanse the organs, here are 6 poses you can do to fight free radicals and remove toxins. Two blocks, a blanket and free wall space recommended.
- Detox and Rejuvenate with Kia Miller: This fun class consists of dynamic movements that energize and detoxify the body, specifically the liver, colon and stomach. Take this class to move stagnation out of the body and promote deep healing. Kickstart a healthier version of you! Class includes mantras: Sa Ta Na Ma, Hari Har and Hum Dum Har Har Har Har Hum Dum. Enjoy!
- Energizing Detox with Stephanie Snyder: This is a complete practice that will challenge you and keep you moving through a fluid sequence. This class includes creative sun salutations, strong warrior 1 and warrior 2 standing sequences, core strengthening, twists, hip openers and backbends (Dhanurasana, Urdvha Dhanurasana). You will feel energized and detoxified!
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Posted on December 23rd, 2013 7:00:40 AM
The holiday season is in full effect and amidst the traveling, stress, over-indulgence, hustle and bustle that comes along with this time of year, there are going to be plenty of opportunities to miss our practice. If you feel that your practice might be getting away from you, try to come back to center and remember to nurture your body and stay connected to your breath and your practice throughout the holidays so you can really get the most out of spending time with family and loved ones.
- Yoga During the Holidays with Kathryn Budig: Step away from holiday planning and reconnect to your breath and practice. This flow breaks down the elements of lightening our jumps forward, handstand hold, core work and deep twists such as Revolved Half Moon and Side Crow variations.
- Holiday Binding Practice with Dice lida-Klein: Holidays got you in a bind? This 30 min. practice embraces the idea of “binds” helping you to release tension and clear your mind for the holiday season at hand. Starting in tadasana (mountain pose), we open the chest, shoulders and arms via gomukhasana arms. We flow through a few mixed sun salutations and end up using bound Warrior 1, 2 and bound side-angle pose. From there we navigate through bound-twisted side-angle pose and into bound ardha matsyendrasana (half lord of the fishes pose). Use your binds to free up your bound life!
- Coming Back to Center with Noah Maze: The holiday season is full of busyness, excitement and lots of opportunities to miss your practice in favor of over-indulgence. This sequence invites you back to center with forward bends, twists, shoulder-stand and seated pranayama. Detox and clarify your systems.
- Antidote Yoga for Holiday Access with Felicia Tomasko: Antidote for holiday excess? Stimulate healthy digestion and elimination with a gentle sequence of twists alternating with abdominal strengtheners and forward folds. Take a break two hours after or one hour before you eat to enjoy your food even more.
- Clear Away Holiday Excess with Tiffany Cruikshank: A vigorous class to clear out the excess of the holidays. This class will give your metabolism a boost and balance out all the holiday indulgences.
- Relieve Holiday Stress with Jo Tatsula: Holiday stress relieving class so that we can really get the most outof spending time with our families and loved ones. According to the Yoga Sutras, ‘Santosha’ or the observance of contentment is one of the ways we can relieve mental stress. This short and sweet class takes us through a brief talk on ‘santosha’ and how we can practice more gratitude in our daily lives, then asana, pranayama and meditation as a way of balancing the energies of the body which are all ways that support contentment (santosha). We flow through Sun Salutations (Surya Namaskar C & B) to heat the body, forward bend Head-to-knee (Janua Sirsasana) to further calm the nervous system, Bridge and Downward facing Bow (Urdhva Danurasana) to open the physical and energetic heart and hip opener to finally release tension stored in the pelvis. Finish with alternate nostril breathing (Nadi Sodhana Pranayama) and gratitude meditation.
Posted on July 31st, 2013 7:00:14 AM
Transitions in yoga—and life—can be choppy, unstable and erratic. As yoga practitioners this is good news because it gives us something to practice. Since I love the nuances of postures, I admit to getting swept away with the details of Virabhadrasana 2 and Ardha Chandrasana while rarely telling my students the finer points of moving from one to the other. But, after noticing the tumult that occurs in transitional movements, I know that they deserve more TLC than they receive in most of my classes. My guess is that you may feel the same.
Here are some basic concepts to work with and a few transitions to explore.
Slowing the movement between postures helps you notice the subtleties involved. In particular, you’ll observe what muscles have to engage in order to maintain your balance as you make your transitions. I encourage you to take an extra 2 or 3 breaths in your transitions on occasion—especially in the more accessible transitions like those between your standing postures.
- Pick transitions as your theme
Focusing on transitions may change the pace of your class—especially if you mind the advice of slowing things down. A skillful way of doing this is to simply make it the theme of your class on occasion. You can even let your students know that transitions will be your theme and you’d like the to pay particular attention to these movements.
- Focus on the transfer of your weight
The key to making a skillful transition is to focus on the movement of your weight. This will help you counterbalance your body where its necessary. Essentially, you want to limit the weight of your body from moving too quickly in any one direction. Bringing your attention to your core (specifically, your pelvis and lower belly) is usually the most effective way to tune into your weight as it is transitioning.
Most—not all—transitions are done on the exhalation. Remember, your muscles are usually contracting more strongly between the postures (when moving slowly) than they are in the postures. It’s hard to take a decent inhalation when your body is more tensile. You can, however, take a nice, long exhalation through the course of most transitions. Exhaling during transitions may also help you settle and focus your attention.
Transitions to explore in your practice & class
- Warrior 2 to Half Moon Pose—and back
This is such an important set of transitions because it’s common and accessible—and, even more, it lays the foundations for transitions between all of your standing postures. The key point when moving from Warrior 2 to Half Moon is to place your bottom hand on the floor or block and step your back foot much closer to your front foot before taking off. Once you do this, simply lean weight forward so is split between your bottom arm and standing leg. The key to transitioning back to warrior to is to slow your movement down by continuing to lean the weight of your upper-body into your standing leg and arm while you very slowly step your top leg back to the mat.
- Jumping from Down Dog to Standing Forward Bend
There are two keys to making this transition more graceful and effective. The first is to wait until the exhalation is nearly complete before jumping. The second is to engage your core. In fact, waiting for your exhalation to be nearly over will help you engage your core. This process allows you to control the weight of your pelvis as it shoots forward. To be fair, strong shoulders and flexible hamstrings also make this movement much easier.
This transition focuses on transitioning your weight from your feet to your hands. It’s not easy, but it’s simple. Students often make the mistake of trying to lift their feet up in the posture, but the real transition here is forward not up. From a deep squat with your hands on the floor, focus on shifting your weight from your feet forward into your hands. Instead of having your students do bakasana only once and stay as long as possible, have them practice moving in and out of the pose 5 or 6 times in a row while focusing on the transitions involved.
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Posted on July 8th, 2013 7:00:42 AM
Sadness is an emotion that we have all experienced. Although not a good feeling, sadness is just that, a feeling – that at any point we can choose to be without. Not saying that we should just turn that feeling off, as we need to grieve in order to heal, but when we hold onto past sadness for too long, it can become an all-consuming, permanent emotion that can prevent us from moving on with our lives.
If you’re having trouble releasing past sadness, then yoga might help. This week’s featured classes will be sure to help you release emotions from the past so you can focus your mind and energy on the present and the future.
- Release Sadness with Harshada Wagner: A meditation to examine, honor, and release feelings of sadness.
- Release Emotions from the Past with Kia Miller: This simple but effective breath meditation is a wonderful way to release emotions from the past and focus your mind and energy.
- Release Sadness with Elena Brower: All we have is our inner state. Inspired by a meditation with Tara Brach, we will release physical contractions by moving gently, release heart contractions by opening slowly and pointedly, and release mind contractions using our breathing in a quiet meditation. You’ll feel any sadness softening and dissipating with this practice.
- Let Go of Heartache, Nourish Yourself Deeply with Felicia Tomasko: Every breath is an opportunity to nourish ourselves (inhalation) digest (the pause) and detoxify (the exhalation). We incorporate this process throughout class. In this heart-opening restorative practice, the focus of the breath is to let go of heartache and to nourish the physical, emotional, and spiritual heart space with unconditional love. The sequence utilizes a supported backbend with two blocks along with forward folds and a variety of side bends and twists, all with the aim of creating and enhancing the suppleness of the heart as well as the entire region of the chest, which in Ayurveda is seen as the home of the kapha dosha, the energy of water and earth. Through the breath, we can remove stagnation. Through the breath, we love and nourish ourselves deeply.
- Release Emotional Weight with Steven Espinosa: Lightness – the release of physical and emotional heaviness through yoga to create lightness and well being. Slow but steady basics warm up excellent for beginners. Includes sun salutations and warrior one. Shoulder opener with partner. Floor work with hip and thigh stretches and spinal twist. Easy backbend in bridge pose to finish.
- Difficult Transition with Harshada Wagner: A meditation to help the process of embracing change and letting go during break-ups, deaths, failures, and other difficult transitions.
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Posted on July 1st, 2013 7:00:42 AM
Whether it’s physical or emotional, most of us have experienced some kind of pain at one point in our lives. Since we are all different, we all experience pain differently and cope with that pain in different ways. Some hide and surpress it, avoiding the healing process that we all need to go through in order to move on, while others decide that they no longer want their pain controlling their lives so they confront it, beginning the healing process. If you are having trouble healing or don’t know how to heal, some say that Yoga is great way to being the healing process. Several studies show
how yoga has the ability to help us heal – mind, body and spirit.
- Loving Kindness Meditation with Sally Kempton: A meditation for centering yourself in a wish for healing and love.
- Release, Cleanse and Heal with Steven Espinosa: Yoga helps release our body from “fight or flight” mode (sympathetic nervous system) to “relaxation response” (parasympathetic system) allowing for physical and emotional cleansing and healing to happen. A slow but steady basic opening warm up including Surya Namaskar (sun salutations). Leading into an energetic Standing Pose series linking Extended Side Angle, Warrior Two, Reverse Warrior and Triangle together. Also includes breakdown of Uttkatasana (chair) to prevent knee discomfort. Continues with Bakasana (crow), hip opener in Pigeon and a series of Seated Poses for grounding and calming the lower body. Concludes with Backbends, Spinal Twist and brief Savasana.
- Healing with the Siri Gaitri Mantra with Kia Miller: This mantra meditation is a true gem, it balances the left and right hemispheres of the brain and stimulates a healing flow of energy within the body. Use it to connect to your own source of healing and dedicate it to yourself or another.
- Restore and Heal Your Body, Mind & Spirit with Stephanie Snyder: This is a very very very mellow class that will restore and heal your body mind and spirit. Based on the work of Thomas Hanna this movement takes place on the floor either on a blanket or carpet without a mat. We will spend the entire time on our backs. This is phenomenally beneficial work for all levels of practitioners and is accessible to most everyone.
- Healing Practice with Jo Tastula: What does it mean to have a yoga practice that is healing and really supports everything that is going on in your life? Choose a healing intention and practice making every movement and breath an offering to that intention. Flow through crescent sun salutations (surya namaskar) as a warm up. Some tricky transitions like crescent to eagle (garudasana) and back to crescent, lunge to head-to-knee forward bend (janu sirsasana) into Garland or ‘yogi squat’ (malasana). Perhaps you do all of this class? Perhaps just some of it? Wishing you a great healing journey.
- Do you give, give, give? It’s time to receive with Amy Ippoliti: For the person who gives, gives, gives – it’s time to receive, receive, receive…This one is for you. Restore, rejuvenate, heal and give back to yourself through this easeful set of heart opening and nurturing restorative poses with props set to relaxing music. You’ll want 2 blankets, 2 blocks, a bolster, and a strap.
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Posted on June 17th, 2013 7:00:28 AM
“I learned that courage was not the absence of fear, but the triumph over it. The brave man is not he who does not feel afraid, but he who conquers that fear.” – Nelson Mandela
Courage means different things to different people and can take on many forms, but in its simplest form, courage is the choice of taking an active path versus a passive one. A fuller life might await those that make the decision to be courageous (take action no matter how scary it might be) and confront those challenges that hinder our quality of life.
Having trouble cultivating courage? Well yoga can help. This week’s featured classes may help you to align your perspective with a more courageous one!
- Cultivate Courage & Curiosity with Elena Brower: You’ll start slow and work your way up to a standing sequence with a few sun salutes and hip openers to cultivate both your courage and your curiosity. Stay curious about your capacities and courage will follow!
- Meditation Before Big Presentation or Important Conversation with Harshada Wagner: This meditation is designed to help you to take a break and clear your mind before a presentation, important conversation, or anytime when you need to center yourself.
- Courage to Follow Your Dreams with Marc Holzman: This is the first in a series of four classes exploring the topic of Dharma. Having the courage to express and manifest your deepest dreams takes great courage and the first step in shaping what your duty is in this life. We will fly like … pigeons! Strong flow for the first half of the class and very deep thigh opener series at the wall will bring us to full Eka Pada Raja Kapotasana.
- Be Courageous with Tiffany Cruikshank: A fine balance of core & backbends as an expression of our ability to be courageous in our strength and stay in the intensity of our practice & our lives and still trust that we will be supported in the process. This is an intense non-stop flow, that is accessible but challenging. This class will give you a nice shot of energy for your day and leave you feeling vibrantly alive!
- Embody Courage, Create Change with Noah Maze: Embodying Courage: The image of Hanuman opening his heart inspires this class, which focuses on backbends. Strong work and opening in the legs/pelvis, shoulders/ upper back prepare you to safely open the front of your body for a series of backbends, which culminates in drop-backs. Challenge yourself to expand your boundaries and create positive change.
- Courage & Fear with Steven Espinosa: It takes a lot of courage to do yoga and sometimes asks us to face our fears. An energetic opening warm up leads into a strong continuous Standing Pose Flow. Followed by Inversions with L-Pose or Handstand at the wall including a tutorial demonstration. Continues with Hip/Thigh openers, Back Bends in Salambhasana (Locust), Dhanurasana (Bow) and Seated Spinal Twist. Concludes with brief Savasana.
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Posted on June 5th, 2013 12:30:33 PM
Cyclists are continuously looking for areas to improve performance. Road racers, time trialists and triathletes often spend thousands of dollars to eek out seconds of performance. One can only spend so much money and train so hard to improve ride times; therefore, many cyclists are exploring alternative methods to gain performance boosts.
One of the biggest areas cyclists and triathletes can gain performance without improving fitness is to improve their aerodynamics.
Aerodynamics is a hot topic these days in cycling with many bicycle manufacturers integrating aerodynamic components even in non-race bicycles. Decreasing wind drag can greatly make a ride more efficient. Regardless if you race or not there is no reason to do more work than is absolutely necessary for a ride and the bigger your profile the more air you are pushing.
A simple strategy to improve aerodynamics without changing equipment is by decreasing frontal surface area of the body (i.e., make yourself small!). Imagine taking a silhouette of your body on the bicycle from the front of your bike and make it smaller by lowering your upper body and narrowing your shoulders. Sounds simple in theory but once you add movement into the equation it becomes harder, not to mention the lack of flexibility exhibited by most cyclists after much time repeating the same motion.
Most cyclists are too inflexible to achieve optimum positioning. Many athletes risk injury setting up their bikes fit at the edge of their flexibility where they are prone to overuse injuries at end-range of motion. They can also compromise their power output forcing uncomfortable positions in the attempt to get more aero.
This is where yoga can help those aspiring to optimize their position! What other activity could be better to help the body get into shapes and positions it would not ordinarily go?
We put together a series of yoga classes with the aim to give tools to cyclists to achieve more enhanced bicycle positions. The classes teach on creating body awareness, gaining flexibility to maintain comfort and improve aerodynamics while simultaneously optimizing biomechanics. Through a careful sequence we’ll get you smaller (or at least more invisible) to the wind.
In yoga speak, making yourself small is actually a super-power (siddhi) called “anima” and it means to make your self smaller than an atom. We’re excited for you to try these aerodynamic classes. Please leave a comment with your results – we’d love to hear how you do!
About Taro Smith, Ph.D.
Taro is a physiologist, yoga teacher, and former bike racer. He designs specialty content for YogaGlo to benefit a broad range of yoga practitioners. He is the co-founder of Boulder Cycle Sport, a nationally renowned cycling retailer and 90 Monkeys, a professional yoga school. Connect with Taro on the bike via Strava http://app.strava.com/athletes/794381 and on Facebook https://www.facebook.com/tarosmith.
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Posted on May 20th, 2013 7:00:39 AM
Chest openers are some of the most rewarding stretches in yoga practice. They are a great way to open up the muscles in the chest to reverse forward leaning posture and they are great for creating freedom and space around your heart.
It is important to maintain an open chest especially if you sit at a desk all day or if you are an athlete. If we’re hunched over a computer all day or not sitting in the correct chair, sharp pain between the shoulder blades or chronic feelings of tightness in the back may occur. This can create poor posture. So when we huch over, we are compressing the lungs, making them harder to expand with deep breaths. If you are an athlete, activities like lifting weights or strength training can shorten, tighten and dehydrate these muscles which can cause poor posture, which can in-turn, inhibit breath function.
Don’t worry though! Some studies show how chest openers can help correct overly rounded shoulders and upper back pain, resulting in better posture, which can lead to better breathing.
You can use our Search Feature to search through all of our Yoga for the Chest classes on your own. To get you started without searching, we’re highlighting six chest classes in a variety of styles, levels and durations that will be sure to help open the chest and upper back to create freedom and space around your heart.
- Open Upper Chest, Shoulders & Spine with Stephanie Snyder: This sequence is designed for the athlete (or anyone) who has tight upper chest, shoulders, and spine. Activities like swimming, weight lifting, and strength training can shorten, tighten, and dehydrate these muscles. This can cause upper back pain and poor posture that can inhibit breath function which will limit you in all ways. We will move through a vinyasa-based class that will open the shoulders, chest, and upper back to create freedom and space around your heart!
- Open Your Upper Body with Jason Crandell: A class for all the desk workers, cooks, baby holders, body workers, car commuters–and, we’ll just about everyone else out there! This class is designed to open the chest while strengthening the upper-back, arms and neck. Consider this your “go to” 30 minute practice for balancing your upper-body from the day-to-day challenges of the modern world.
- Open Up to New Possibilities with Kia Miller: Open your chest and heart with this strong kriya designed to open you up to new possibilities! This is a strong practice. Please go at your pace and modify if you need to.
- Rhomboid Strength with Tiffany Cruikshank: This class focuses on rhomboid strength to open the chest, cultivating awareness around the back of the heart to expand the chest. For those who struggle with backbends, learn how to use your strength to create the opening needed for the big chest opening postures and for those looking to work deeper into their backbends & chest. Useful for learning how to cultivate the strength needed to open yourself up to life.
- Camel Poses Tutorial with Kathryn Budig: This chest opening tutorial focuses on Camel Poses and all of its close friends. We begin in a chest opener and get right into business. 2 versions of Camel followed by a Camel drop-back, Pigeon Droppings and two versions of Half Camel. Get ready to open your heart! Prop needed, block.
- Rhomboid Flow with Jo Tastula: ’Rhomboids’ is the buzz word for this class. The rhomboid’s function is to pull the shoulder blade (and with it, your shoulder/arm) back and inwards toward the midline of your body, and in doing so bringing space and openness to the chest, lungs and heart. We do some very specific exercises to ‘switch on’ and activate these muscles (there are 2 each side) which may be very helpful to those of you with upper back stiffness, tightness and general lethargy. Get into Cow Face pose (gomukhasana) and postures with hands interlaced behind the back and twists to open the shoulders and chest. With this a nice steady flow through sun salutation variations (surya namaskar) to build head and strength.
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Posted on May 13th, 2013 7:00:03 AM
The wrists are among the weakest parts of the body, so it’s very common (especially if you are at a computer all day or you are doing a lot of weight bearing yoga postures) to experience some kind of wrist pain.
Looking for a way to relieve wrist discomfort or just looking to give your wrists a break? Well, yoga to the rescue! This week’s featured classes will help to build strength and flexibility in the wrists, as well as help to eleviate any tension or discomfort due to overused wrists.
You can use our Search Feature to search through all of our Yoga for the Wrists classes on your own. To get you started without searching, we’re highlighting six wrist classes in a variety of styles, levels and durations that will be sure to help you build strength and flexibility in your wrists.
- Wrist Love with Amy Ippoliti: Have wrist issues or trouble doing things with or on your hands? This sequence may be used regularly to help build strength and flexibility in your wrists. Opens the shoulders and neck, and includes a restorative with a blanket. Have a block and a strap available if you like.
- Give Your Wrists a Break with Jason Crandell: Back by popular demand–and, even longer! This 45-minute practice will take you through a strong, satisfying vinyasa practice without bearing any weight on your wrists. If you’ve been wanting a strong practice and you’re giving your wrists a break, this is tailor-made for you.
- Help for Your Wrists with Tiffany Cruikshank: Ten minutes of help for your wrists. This is a quick series of exercises for your wrists. You can use it every so often preventatively or as needed for tension or discomfort. This practice is helpful if you spend a lot of time at the computer or play sports that use the forearms or wrists a lot. It is also helpful if you are new to inversions or are doing a lot of inversions in your practice.
- Eleviate Wrist, Hand & Elbow Pain with Elena Brower: If you’re having wrist/hand/elbow pain and would like to explore a practice to alleviate the issue, this 20 minute practice may help. We’ll explore ways to strengthen shoulders, elbows and wrists, using only a couple of carefully instructed weight-bearing postures, and some standing poses without hands/wrists at all.
- Suffer From Computer Hands? with Felicia Tomasko: Stretch out the forearms, wrists and shoulders: parts of the body that get overused when we’re on the computer all day (or text messaging profusely).
- Listen to Yourself & Accept Yourself with Christina Sell: This level 1 class is great for those days when you need to rest your arms and take the weight-bearing load out of your wrists and shoulders. With focused work in the legs and plenty of alignment cues, this practice offers encouragement to listen to yourself, to accept yourself, and to practice yoga in a way that is mindful and healing.
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