tech neck stretches
Need Better Sleep?
Are you looking to counteract the effects of excessive smartphone and computer use? The neck strain or pain you feel from repetitively using technology devices has a new name...Tech Neck. Some common feelings from Tech Neck include stiffness and soreness in the upper back, shoulders, and neck. Headaches and reduced mobility may also be experienced.
To help prevent or relieve Tech Neck, we hope you explore these two stretches.
Corner Stretch: Find a corner in any room or a door frame. Bring your arms to goal post position and place your palms and forearms on adjacent walls. If it’s comfortable, look up slightly and then slowly step into the corner. Hold for 3-5 breaths, and repeat 3 times. If that’s too intense, keep your gaze at the horizon and simply press into your palms and forearms. This stretch provides a deep upper back and shoulder stretch. (see below image).
Side of Neck Stretch: Draw your chin back slightly to lengthen and align with your neck. Then bring your left ear toward your left shoulder, place your left hand gently on the top of your head, and bring your right hand to the small of your back. Hold for 3-5 breaths, release, and repeat on your right side. If that’s too intense, do not place your hand on the top of the head. The weight of your hand on your head will intensify the stretch. This stretch provides a deep stretch in the sides of your neck. (see above image).
Here are a few other relief techniques:
- Take frequent breaks
- Limit screen use
- Quit looking down
- Elevate your computer monitor
- Make an appointment with your favorite chiropractor
- Try a yoga class to stretch your neck, shoulders, and back; “Yoga For Text Neck - Yoga With Adriene” YouTube. It’s a free 28:46 min yoga class.
- https://m.youtube.com/watch?v=JUP_YdYyfQw
Yoga Model: Zoey is a Humble Warrior volunteer, and she loves the outdoors, fall, and sunshine.
Yoga Sequence for sleep
Need Better Sleep?
With so many benefits associated with yoga, it is no surprise that yoga can help people sleep better. The gentle stretching and relaxing of muscles, tendons, and connective tissue supports getting more and higher quality rest. You can be a totally new beginner or an experienced practitioner to explore this short sequence for better sleep. The National Institute of Health reminds us “you don’t even need to be particularly athletic or flexible” to use yoga for better sleep efficiency. Johns Hopkins’ sleep expert Anastasia Rowland-Seymore, M.D. shared “ the benefits are more due to its (yoga’s) meditative properties” that improves sleep.
Try this four pose sequence to promote better sleep.
1. Bridge Pose
2. Knees to Chest Pose
3. Supine Twist
4. Legs Up the Wall
Spend time in these different poses and find what feels good for you! You can read about these poses, their instructions, benefits, and more, by scrolling through our Yoga resources page.
Check out this Yoga for Sleep article by Johns Hopkins Medicine for more research and recommendations.
knees to chest pose
Knees to Chest Pose
(Sanskrit: Apanasana, meaning upward flowing life force )
Do you have a secret fear of farting in public, or have you passed gas in a yoga class? You are not alone. It happens and it’s normal. Knees to Chest Pose supports the ‘flowing of energy’ and is sometimes laughingly called pawanmuktasana or the “gas release pose or wind-relieving pose.” Feel free to incorporate this pose into your yoga practice, daily stretch, or to head off constipation or gas. So, let’s take a look at this pose.
Instructions:
- Start by lying on your back on a yoga mat or blanket.
- On an inhale, bend your knees and bring your feet to the floor.
- On an exhale, bring your knees to your chest and hug your knees by interlacing your fingers around your knees.
- Firmly squeeze or hug your knees up to your chest.
- With shoulders grounded, simultaneously draw your tailbone toward the ground.
- Close your eyes or soften your gaze as you hold this pose for 3-5 breaths.
- To disengage, exhale and lower your legs to the floor.
- Modifications: If available, place your forearms over your shins. For deeper stretch and to invite relaxation, work up to holding for 1-3 minutes.
- Optional: If hugging knees is not available, bring each hand to closest shin with knees slightly separated.
- Intention: Silently say to yourself “I am flexible!”
Benefits:
- Stretches the low back
- Stabilizes the pelvis
- Improves supports digestion
- Improves blood circulation in the legs
- Counterpose to backbends and spinal twists
Note:
Use caution or avoid this pose if you have neck, shoulder, or back injuries. Avoid after the first trimester of pregnancy or if you have a hernia.
Yoga Model:
Our model is our own Humble Warrior 2021 Mentor Tess O. Tess is a happily married US Navy veteran who enjoys traveling with and training her awesome German Shepherd, Syd.
Triangle Pose
Triangle Pose
(Sanskrit: Trikonasana; trikon meaning triangle and asana meaning pose)
Let’s take a look at Triangle pose, and don’t fret...no geometry is required. But we do think triangles can be perfect, right, and sometimes (a)cute. Triangle pose is a standing yoga pose that incorporates side bending and deep stretching of the lower back muscles. While it is an intermediate-level pose that requires a degree of strength and balance to practice, practicing it against a wall for stability and using a yoga block helps to make it more accessible.
Instructions:
- Stand facing the long side of your mat with your feet about 3ft apart.
- Turn your right foot 90 degrees so your toes point to the short side of your mat and turn your left toes in 30-45 degrees.
- On an inhale, extend your arms out from the shoulder with palms facing the ground.
- Shift your hips slightly to the left and then exhale as you hinge your upper body horizontally to the right, over your right toes. Note: Draw your right thigh muscle upward toward the hip socket for stability.
- Tilt the right arm to your shin or a block, and extend your left arm toward the ceiling.
- Bring your gaze upward if it is comfortable in your neck or find a neutral position.
- Hold for several (3-5) breaths.
- To release, put a microbend in your front knee and using your core, draw the upper body to standing.
- Reverse the pose on the left side when ready.
Modifications:
- You can soften your right knee with a microbend to reduce stress on the joint and to prevent possible hyperextension.
- You can bring your hand to a yoga block vice your shin as a supportive modification. Remember there are 3 levels to a yoga block. Find what works for YOU!
- If you’re up for a challenge, you’re invited to bring your left hand behind your back to your inner right thigh for a bind, allowing the chest to open more.
Benefits
- Improves torso flexibility, expands the chest and shoulders
- Strengthens the legs, ankles, and feet
- Stretches the groin and hamstrings
- Opens the chest and hips
- Increases stability, balance, and stamina
- Reduces stress
- Makes you appreciate math more...bah-ha-ha, maybe or maybe not
Note:
Use caution if you have neck or knee injuries, and avoid this twisting pose if you have back injuries.
Yoga Model:
Our model Claire is a former EMS first responder, a trauma-sensitive yoga teacher, boy mom, and self proclaimed bourbon connoisseur.
Butterfly Pose
Butterfly Pose
(Sanskrit: Baddhakonasana )
People can have a formal name, an informal name, or family name. We may have even earned a cool or slightly embarrassing nickname! Are you ever confused by the various names of so many yoga poses? Butterfly Pose, has many aliases: Bound Angle, Throne Pose, Cobbler Pose, and groin stretch. All of these names refer to a variation of a seated pose focused on stretching the hips. Let’s break it down...
Instructions:
- Find a comfortable seated position on your mat, a blanket, or the floor with the soles of your feet touching. (Note: If this already feels intense, begin by sitting with your knees bent and slowly bring your knees toward the floor as you bring your soles together. See modification for knee support.)
- Root down into your sitting bones while gently holding your feet.
- Sit tall by elongating your spine and lifting the crown or top of your head.
- Hold the pose, without holding your breath, for a few breaths. Explore working up to holding the pose 1-3 minutes.
- Optional: To add intensity, hold your feet with your hands and slowly hinge forward from the hips while keeping your spine elongated. You could also place your hands on your thighs and gently press downward and hold for a deeper stretch. As an advanced practice, you may explore placing sandbags on each thigh.
- Intention: Silently say to yourself “I am enough!”
Modifications:
Begin sitting with the soles of your feet touching, but place a yoga block or folded blanket under each knee for support.
Benefits:
- Stretches hips, groin, and knees
- Strengthens back muscles
- Increases hip range of motion
- Improves flexibility in inner thighs, groin, and knees
- Improves posture
- May aid digestion and relieve menstrual discomfort
Note:
Use caution or avoid this pose if you have a knee or groin injury
Yoga Model:
Our yoga model is Raquel D. She is a US Army Veteran and a Humble Warrior Chairwoman. She is thankful to have received her full COVID-19 vaccine and is looking forward to being able to travel and have her next adventure!
Locust Pose
Locust Pose
(Sanskrit: Salabhasana)
Let’s explore a pose that strengthens our entire back body! It’s hard to see the back of your body, so we may adopt the mind set “out of sight, out of mind.” In fact, many people may not think much about their back body until their back hurts. Locust pose is a prone supported (meaning on your belly) backbend that strengthens the entire back body. Locust Pose has also been called Grasshopper.. The pose is considered an intermediate backbend and a foundation posture for deeper backbends such as Upward Dog and Wheel Pose. Let’s break it down...
Instructions:
- Lie face down, or prone, on your yoga mat or blanket and rest on your chin. Arms and legs are stretched out straight.
- Exhale as you press your abdomen into your mat.
- Inhale and lift both your arms and legs at the same time with your palms facing down.
- Your head is lifted and you can gaze straight ahead. Your body weight rests on your belly, pelvis, and perhaps lower ribs.
- Hold for 3-5 breaths and release by exhaling and bringing your limbs back to your mat. You can rest on your right ear and relax your arms by your side for a few breaths. Then, repeat the pose and rest on your left ear. Note: if you wear eyeglasses, consider removing them. Work up to holding longer, perhaps a full minute.
- Optional: While holding the position above, you can alternate your arms and legs in a swimming motion. You can also do Half Locust Pose by lifting the left arm and left leg and alternating to lifting the right arm and right leg. Reach your arms back toward your feet.
- Intention: Silently say to yourself “I welcome rejuvenation.”
Modifications:
From the prone position, stretch your legs long and your arms straight back with the palms facing down. You may opt to squeeze a yoga block between your thighs or calves. Beginners can rest their forehead on their mat and lift the legs only or conversely, they can rest on the top of their feet and lift their upper body and arms.
Benefits:
- Strengthens the upper and middle back, spine, buttocks, and muscles surrounding your rib cage.
- Stretches the spine and front upper torso
- Improves flexibility and posture
- Increases strength and stamina
- Brings a supply of blood to stimulate your lower organs
Note:
Use caution or avoid this pose if you have neck or back pain or injuries.
Yoga Model:
Imarii P. is a 5 year Navy veteran. She describes herself as a black woman, a daughter, a veteran, and a warrior! Many like to tell us who we are, but she looks to her name for inspiration. Imarii means love...love for self and all that we are. She wants to be a reminder that loving yourself is a warrior thing to do, so just breathe.
Dolphin Plank Pose
Dolphin Plank Pose
(Sanskrit: Makara Adho Mukha Svanasana )
Do your wrists become aggravated when holding plank poses? If so, know that you are not alone. We invite you to try Dolphin Plank Pose. This pose offers both a modification of and variety to the traditional plank pose. Most importantly, it removes weight bearing on your wrists. All plank postures build your core and tend to burn more calories than traditional calisthenic-type core exercises. Dolphin Plank Pose becomes an inversion when your hips are elevated from plank to a pike position. It can serve as a nice lead up to Downward Facing Dog, Headstand, and Handstand Poses. Let’s break it down...
Instructions:
- Start on your hands and knees--Table Top posture.
- Walk your hands forward and lower your forearms to the ground, parallel to one another.
- Align your elbows directly below your shoulders and spread your fingers wide, like a star.
- With your core engaged, extend your legs fully behind you and rest on the balls of your feet.
- Firm your shoulders, back, and legs (quadriceps) as you draw your tailbone toward your heels.
- Bring your gaze forward to align your neck with your spine.
- Hold this pose for 3-5 breaths. For a full body challenge, work up to holding for a full minute.
- To disengage, exhale and lower your knees to the floor. Then, press in to one hand at a time and return to hands and knees.
- Optional: Bring your hands to prayer, or make a fist with one hand and cover your fist with the other hand. To intensify the posture, alternate lifting one leg on an inhale and lowering it as you exhale. Focus lifting your heel skyward 6”-12”. You can also elevate your hips high into a pike for an inversion.
- Intention: Silently say to yourself “I am strong!"
Modifications:
Begin from a Downward Facing Dog or Plank posture vice Table Top. Also, try planking on your knees versus full leg extension. To build strength for inversions, like head or handstand, you can pike - lift your hips toward the sky and hold for 3-5 breaths. An example of this modification is pictured below.
Benefits:
- Strengthens the core muscles--abdomen, chest, and lower back
- Strengthens the shoulders, arms, legs, and muscles around the spine
- Improves posture and balance
- Stretches the feet, calves, and hamstrings
Note:
Use caution or avoid this pose if you have neck, shoulder, or back injuries.
Yoga Models:
(above) Sherry M. is a volunteer Firefighter at Shiloh Community Volunteer Fire Dept in Madison County. Sherry has been a firefighter for 7 and a half years and was the oldest (40 years) recruit and only woman in her recruit class. Sherry enjoys fitness classes and has a cat named Aki.
(below) Karla J. is an Army veteran and participated in the “22 Day Pushup Challenge--Veteran’s Suicide Prevention” Challenge. She like the movies Tommy Boy and Eat Pray Love.
Puppy Pose
Puppy Pose
(Sanskrit: Uttana Shishosana, meaning extended or stretched out puppy pose)
The word puppy is synonymous with playfulness, cheerfulness, and happiness. While this pose may not fill you with tail-wagging fun, we hope it cultivates a fresh and playful start of 2021 for you!
Puppy Pose, also referred to as Melting Heart Pose, is a mild inversion and has several modifications and options. It’s the midpoint pose between Table (hands and knees pose) and Child (inversion and resting pose). Puppy serves to expand the chest, reduce or relieve tension in your neck and shoulders, and lengthen your spine.
Instructions:
- Start on your hand and knees in a table position.
- Keep your hips over your knees, and exhale as you walk your hands forward.
- With elbows off the ground, and shoulders away from your ears, place your palms flat on your mat with your fingers spread.
- With a relaxed neck, rest your forehead on the mat.
- Allow your chest to move toward the ground and rotate your forearms inward.
- Align your feet with your knees.
- Remain in this position for a few breaths or perhaps 1-3 minutes. Explore gently pressing into your palms as you exhale.
- Modifications: place a folded blanket under your knees for comfort; place a block between your thighs and feet for alignment; rest on forearms for shoulder support; and place forehead on a block for neck support.
- Optional: place hands on blocks for an increased chest stretch; rest on your chin for a throat stretch; and rest on fingertips for a wrist stretch.
- Intention: Silently say to yourself “I am playful.”
Benefits:
- Chest opener, reducing tension in upper back and shoulders
- Tension reducer in neck and shoulders
- Stretches the neck, shoulders, and spine
- Increases blood flow to the brain
Note:
Use caution or avoid this pose if you have neck or back injuries
Yoga Model: US Navy Veteran Rachel B. Her puppy co-model is named Shadow. Rachel is a twinless twin who knew part of herself was missing. As a child she would pretend she had a twin and imagined her reflection was her twin. She operates Bella Vita Mushrooms and for the past three years has been growing gourmet mushrooms for the public and restaurants. She also makes mushroom tinctures that help support many health ailments. Find out more, visit www.bellavitamushrooms.com.
Child Pose
Child's Pose
(Sanskrit: Garbhasana)
Have you ever seen a child sleep all curled up, yet relaxed, and deeply asleep? Then you’ll understand why this month’s posture is literally called “Child” or “Pose of the Child.” This go-to pose in any yoga class or personal practice allows you to turn inward, feel secure, and rest. In turn, it serves to rejuvenate or refresh your body! We relate this position to jogging while running, floating while swimming, or simply hitting pause while watching a favorite movie. The activity isn’t over; instead a comfortable change in action is experienced. We can turn our attention inward, deepen our breathing, and refresh our efforts before we continue. Tip: at any time you need a comfortable pause in a yoga class, go to Child Pose and linger there until you feel ready to continue.
Instructions:
- Kneeling: Find a comfortable kneeling position with your legs slightly apart. Then rest your thighs on your calves and hips on your heels. If this doesn’t feel accessible or you’re experiencing any knee discomfort, roll up a blanket and tuck it behind your knees.
- Forward Folding: Fold forward from the hips to bring your upper body onto or toward your knees. Your arms may extend from the shoulder in front of you onto the floor or you may reverse them alongside your body. Palms of the hand may be upward or downward facing.
- Rest: Rest your forehead on the floor or perhaps on a yoga block (or thick book).
- Breathe: Draw in an inhale as if you are smelling a flower and notice your belly expanding; then exhale as if you are blowing its leaves and feel the contraction in your abdominal wall. Then, enjoy being still as you continue to belly breathe and relax. Experiment holding for this pose for 30 seconds; then perhaps work up to 1-3 minutes.
- Reflection: Silently say, “I am nourished, safe, and protected.”
Benefits:
Like all forward folds, Child’s Pose is both nourishing and protective for your body. There is a gentle squeeze to your internal organs, an increase of blood flow to your brain, and a stretch to your spine, hips, and ankles. Overall, many people experience a sense of nourishment, safety, and calm during and after Child’s Pose.
Yoga Model: Katie is an Army veteran, who recently obtained her Bachelor’s Degree in Integrative Studies, and her social media profile saying is “love, love, love.”
Chair Pose
Awkward Chair Yoga Pose
(Sanskrit: Utkatasana pronounced uh-t-kah-ah-sah-nah)
Awkward Chair Pose is a standing pose that serves to both strengthen your lower body and stretch your upper back. The name alone may invite images of discomfort and you may wonder what’s in store for me. The pose has aliases, such as Powerful Pose, Yogic Squat, and Lightning Bolt which give you a heads up that “YES,” this is a strength building pose. Standing poses are traditionally the starting position for short sequences or a preparatory pose for attaining other poses. Awkward Chair is most often used in the Sun Salutation B sequence; however, it can also be a standalone pose.
Instructions:
- Position your feet next to each other or hip distance apart
- Plant your feet strongly--evenly distribute your weight
- Sit back and down onto an invisible chair
- Position your knees behind your toes
- Tuck your tailbone slightly by drawing your lower abs (belly button) into your spine
- With palms facing each other, extend arms overhead, or at a 45 degree angle in front of your body, or out to the sides at 90 degrees (goal posts)
- Knit or draw the ribs together to lengthen your spine
- Shrug your shoulders downward
- Hold the posture, but not your breath. Use your breath to find or bring ease into your body.
- Hold for 3-5 breaths; optional: rise up onto your tiptoes
- Release the posture by returning to standing tall
Benefits:
- Strengthens leg muscles
- Strengthens arm muscles
- Builds strength and flexibility in feet and ankles
- Builds hip flexibility
- Creates space in back
- Supports upright posture
Yoga Model: Erika is a military family member and she loves cats!
Cobra pose
Cobra Pose
(Sanskrit: Bhujangasana pronounced “boo-jahng-ah-sah-nah )
Cobra is a reclining back-bending pose that stretches and strengthens the vertebral column. The pose reflects a cobra with its hood raised. There are many benefits:
- Strengthens the spine, back, and buttocks
- Increases circulation through the lower back and pelvis region
- Expands and stretches the chest, lungs, rib cage, shoulders, and abdomen
- Supports sciatica, asthma, and reproductive health
Instructions:
- Lie face down with forehead resting on your mat, towel, or floor.
- Firm your buttocks and position your feet close together. Top of your feet rest on your mat.
- Palms are flat on your mat beneath your shoulders and fingers are spread.
- As you inhale, allow your arms to bend at the elbows and slowly raise your trunk (head, neck, shoulders, and chest) with the support of your palms.
- Relax your shoulders, arch your neck slightly backwards to look up, and breathe.
- Your hips, pelvis, thighs, and toes press firmly onto your mat.
- Hold the pose for a few breaths (15-30 seconds).
- As you exhale, release back to your mat by slowly lowering your trunk.
- Repeat as desired.
Modifications:
You can place your entire forearm vice palms on your mat or by trying one of several seated options:
Option 1: While seated, rest on the balls of your feet on the ground and your forearms on the seat of a chair directly in front of you. As you inhale, press into your forearms and lift your trunk, arch your neck slightly backwards as you look up. Breathe.
Option 2: While seated, hold the back of a chair where it makes contact near the seat. As you inhale, raise your chest, arch your neck slightly backwards as you look up. Breathe.
Option 3: While seated, rest your forearms on your thighs close to your knees. Press into your forearms and lift your trunk, arch your neck slightly backwards as you look up. Breathe.
Note: Consult your physician before any exercise regime. This pose is not recommended for back injury, carpal tunnel syndrome, pregnancy, hernia, and headache.
Yoga Model: Gwendolyn is an Army veteran, founder and director of The Peach Pit (equine-assisted psychotherapy), and shares that “yoga and pilates allowed me to retire from the military rather than be medically discharged.” One of her many superpowers is perfectly backing up a full-size truck and horse trailer that’s fully loaded!
Corpse Pose
Corpse Pose
(Sanskrit: Shavasana; pronounced shah-vahs-uh-nuh)
The final posture or pose in a yoga class is traditionally one of both ease and deep relaxation. The selected posture allows our body to take a rest from having practiced centering, bending, twisting, balancing, and strengthening. A common pose choice to absorb all the benefits of your yoga class or practice is Corpse Pose—a highly restorative posture allowing rest and inviting relaxation. While most people look forward to or love the final pose, some people consider Corpse Pose the toughest pose. In this busy and increasingly stressful world, many people cannot embrace the act of relaxation. They may live in the “fight or flight” sympathetic nervous system and remain hyper vigilant for long periods of time. By practicing Corpse Pose or systematic relaxation, we can remind ourselves that we are human “beings” and do not always have to be human “doings.” The important shift to our parasympathetic nervous system allows our entire being to “rest and reset.” Let’s take a closer look at Corpse Pose…
Instructions:
1: Lie on your back (head can rest on a 1-2” folded blanket)
2: Legs rest approximately 1’ apart and toes may naturally turn outward 45 degrees
3: Check in with your lower back! If you feel tension consider placing a rolled-up blanket, bolster, or yoga blocks under knees to reduce low back stress
4: Arms rest by your sides with palms up or perhaps try placing on hands on your low belly
5: Breathe diaphragmatically—allow the belly to rise on the inhale, then the chest and allow the chest to soften, then the belly on the exhale
6: Scan the body in a systematic manner from head to toe and then back to head for any tension, gripping, or tightness…then relax.
7: Optional self talk; you can repeat any of these phrases or create your own: My body is relaxed. My body is healthy. My body is rested. My mind is calm. My mind is clear. My heart is filled with peace, love, and joy.
Yoga Model: Shelley is one of our HW retreat graduates. Shelley is a 25 year US Army retired veteran. Her favorite color is purple and she enjoys quilting.
Legs Up the Wall Pose
LEGS UP THE WALL POSE
(Sanskrit name: Viparita Karami; pronounced Vi-uh-ree-tuh-kah-rah-nee; meaning "inverted action")
Are your legs tired, ankles swollen, or dogs barking? If you answered yes, try Legs Up the Wall pose. This pose or posture is beneficial and rejuvenating by bringing ease to your legs, feet, and spine. Ancient yoga teachings add that this pose both strengthens your immune system and calms your nervous system. Healthline.com shares that Legs Up the Wall "helps bring more oxygen to your muscles, which can reduce lactic acid production and rid your muscles of any accumulation of lactic acid."
Instructions
1. Sit with your right side against a firm, smooth wall.
2. Bend your knees and gently roll on to your lower back, resting on your elbows.
3. Gently pivot your body right toward the wall and raise your legs up and on to the wall.
4. Lower and rest your back and head on the floor. You may have to slide your buttocks closer or farther away from the wall depending on the tightness of your hamstrings and your comfort level.
5. Rest your arms at your sides with palms facing up or explore laying them palms down on your belly.
6. Hold the pose for 5-15 minutes while focusing on your breath. If it's comfortable, soften your gaze or close your eyes.
7. To release the posture, simply press your feet into the wall pushing your body away and then lowering your legs back down to the left side, returning to a seated position.
Modifications:
- To practice a supported version, fold a blanket on the floor against the wall and under your hips.
- To practice a more accessible version, raise your legs to a 90 degree position and rest them on a chair or couch instead of a wall.
- To practice a more comfortable version, lie on a blanket and rest the back of your head on a folded blanket for small pillow.
An inversion pose positions the heart higher than the head - think of a headstand or handstand. Legs Up the Wall is also considered an inversion where the head and heart are level or slightly elevated and recommended for all levels. However, it is not recommended for people who have the following conditions: high blood pressure, glaucoma, detached retina, or neck and shoulder injuries. According to healthline.com Legs Up the Wall is "a safer inversion option for people with high blood pressure... check with your doctor before adding this pose to your routine."
So create a sense of calm after a tough day of work, a challenging workout, or before bed by practicing Legs Up the Wall pose.
Pose model: Rachel demonstrates a slight modification of the posture by sliding her hips farther from the wall and bending her knees . This is recommended for anyone who has tight hamstrings. Rachel loves her cat Oreo, her favorite show is The Office, and she is going to school to be a judge someday.
Bridge Pose
BRIDGE POSE
Practice Bridge Pose to relieve upper back, shoulder, and neck strain. Strain may be caused from working from home, using hand held technology devises, and overall daily use. Bridge Pose is a back-bending posture that helps strengthens the back and hamstrings and also stretches your neck, chest, and back. It is easily modified, but not recommended if you have a neck injury.
Instructions:
1. Lie on your back, knees bent with soles of the feet on your mat.
2. With arms alongside the body, press your palms into your mat. (Note: fingertips may graze your heel.)
3. Begin by pressing mindfully your feet, hands, arms, shoulders, and back of your head into your mat.
4. On an inhale, lift your hips to plane and hold.
5. Continue to press (all body parts in contact with the mat) into the mat. Then, explore holding the posture, but not your breath.
6. On an exhale, begin to release the posture by coming down to your mat bone-by-bone...from the top of your spine to your tailbone.
Modifications: Place a block between your lower thighs for feet and knees alignment or rest your hips on a yoga black to reduce strain on your lower back.
Yoga Model: Gabrielle is a US Army veteran and currently serves as our Humble Warrior Website Manager and Resources Coordinator. She enjoys roller derby and finding a good (plastic-free container) hair conditioner for her 4 ft. long veil.
play
As we grow into adulthood, most adults stop playing. Play is replaced by appointments, schedules, and to-do lists. Sure we may be good at hitting the gym and keeping date night, but when was the last time you played? We are encouraging you to play, or go freestyle, on your mat! There is a yogi saying, "it's yoga practice, not yoga perfect," so let's embrace pure play. You're invited to roll out your mat and explore moving your body in an unchoreographed manner to cultivate a long lost child-like joy. Like your favorite yoga class or personal practice, play can be both rejuvenating and relaxing. So carve out some time this year for some unstructured play on your mat, maybe even with a pet!
Play Practice:
1. Roll out your mat
2. Mindfully breathe in and out of your nose
3. Explore moving your body in a gentle to vigorous manner, setting on whatever feels good to you in the moment
4. Optional: invite your pet into the room and see what they do with you
5. Take a few moments at the end for a systemic relaxation to lock in your playful yoga session
6. Repeat as desired throughout the year
Play is beneficial for people of all ages. Here are some of the benefits, according to Helpguide.org:
~ Relieves stress
~ Improves brain function
~ Stimulates the mind and boosts creativity
~ Improves relationships and your connections to others
~ Keeps you feeling young and energetic
Yoga model: Puppy yoga model is Ms. Lilly. Lilly gets excited when her human Suzy, a US Air Force veteran, rolls out her yoga mat. Lilly has an amazing Downward Facing Dog pose!
Saddle pose
Saddle Pose
Sanskri: Suptavirasana
If you stand, walk, or run a lot, Saddle Pose could become your go-to pose to relieve tired or achy legs. Saddle Pose is a Yin Yoga pose focused primarily on stretching the quadriceps and hip flexors. The pose also stretches the abdominal wall and creates a gentle compression in the low back. In Yin Yoga, there are three principles: find your edge (where comfort softly meets discomfort, but you experience no shaking, pain, or pinching) in the pose; find stillness; and hold for a period of time. When our legs feel tired and tight, any stretch may feel intense. If you're new to Saddle Pose or frequently have tight hip flexors, we encourage you to explore this pose with blankets and bolster-type props for safety and comfort. If Saddle Pose is not an accessible pose for you, Half-Saddle, Hero, Reclining Hero, and Thunderbolt may serve as alternative poses.
How to do Crescent Moon Pose:
- Start by sitting in a kneeling position with the back of your thighs on your calves; legs are close together or up to 6 inches apart.
- Move the legs to a distance allowing you to sit between your knees on your mat. Note: if this causes knee pain, sit with legs at the start position.
- Face forward; on an inhale, find length in your spine and rest your hands gently on your thighs.
- As you exhale, bring your hands behind you and walk them away from your body.
- Continue to lean back allowing your upper back to lie comfortably on the floor, a bolster, or stacked blankets.
- Allow your hands to rest alongside your legs. Explore turning palms up and slightly tucking shoulders to the mat for an optional gentle chest opener.
- Close your eyes or soften your gaze, then rest quietly in Saddle Pose. Yin postures are commonly held 1-3 minutes but feel free to work up to longer holds.
- Consider saying a phrase such as this to yourself: "I am fully present in my body."
- If the posture is intense, build up your props from the floor to your reclined back. Perhaps add positive self-talk such as "soften, release, or relax." Honor your ability and body.
- Coming out of the posture, slide your hands back and press your back up to a sitting position, draw the legs into the starting position. It may feel nice to unbend your knees and straighten your legs as your pose. consider a rebound or counter-pose in Yin.
Benefits:
~ Stretches hip flexors and quadriceps
~ Opens the sacrum-lumbar area
~ Increases hip mobility, range or motion
~ Stimulates organs supporting elimination
Notes:
Saddle Pose can feel very intense since it includes many parts of the body: ankles, knees, quadriceps, hip flexors, sacrum, lumbar, and shoulders. We recommend moving into this pose and holding it in a mindful manner allowing your nervous system time to relax. This pose creates compression in the low back, so avoid it if you suffer back pain. If you feel knee or any bodily discomfort, be sure to modify the pose for your ability and level of experience.
Yoga Model: Suzy W. is a U.S. Air Force veteran. She enjoys spending time with her four-legged furry friends, learning a new skill, and watching Rick Steves episodes on YouTube. She likes trying things outside her comfort zone, like spending three weeks in Scotland by herself meeting new friends.