Session 3  Warm-Ups and Your First Yoga Session  (Be sure to read "Yoga Notes" at end of post!)
Now you have all your props assembled within reach, so use them as you see fit, if I don't mention it!
Today we will do a few simple warm-ups which can be repeated a second time from beginning to end, to create a gentle, beginner level yoga session.

These warm-ups loosen up the spine, shoulders, and neck, massage the abdomen, and help you breathe deeply.
Sitting on your cushions, pelvis tilted forward, back long, begin to gently turn from side to side, twisting at the hips. (Without the cushions, your twist will be less free and easy.) You may want to just swish gently back and forth in a continuous movement a few times to warm up your spine, exhaling an audible "Ha!" breath over your shoulders, and then twist to one side and hold at a point where you just begin to meet with resistance, while you breathe slowly and deeply a few breaths. Then repeat to the opposite side.

 

 

The next six photos show a series of movements called "The Six Movements of the Spine", which you begin by coming into "Table Pose" on all fours, hands directly under the shoulders, and knees directly under the hips, hip-width apart..

The first 2 photos demonstrate "The Cat Stretch" where the spine is moved up and down, first rounding the spine up and pulling the belly muscles up as well, as you exhale the breath, and tucking the chin and tailbone under... 



 

...then dropping the belly down on an inhalation, lifting the tailbone and chin up a bit. This is done in a continuous, gentle motion, or with pauses if you like in each extreme position. Repeat several times, and feel your spine flexing like a garden hose.

 



The next two movements are side-to-side, exhaling as you press ear to shoulder and shoulder to hip, then inhaling to center, and exhaling as you curve around to the other side. 

Again, the movement can be continuous, or you can hold and breathe at the extreme position.

 

The final movement is a twist, called, interestingly enough, "The Twister." Begin by lifting the right arm up to the side and taking in a breath. As you exhale, slide that arm under the left, bring your ear and shoulder to the floor (or, modify by resting your ear on a cushion) and stretch the right arm along the floor.

 

 

Finally, reach the left arm up and slowly circle it around in a counter-clockwise direction to rotate the shoulder. Inhale as the arm circles upward, opening the left side of the chest, and exhale as the arm circles downward. Repeat the shoulder rotations 4 or 5 times.



You will repeat this on the opposite side, but circling the right arm around and around in a clock-wise direction. BE SURE TO BREATHE ALONG WITH YOUR MOVEMENTS!

 

And now, you can create your First Yoga Routine by combining what you have learned so far:

Begin in Easy Pose, on your cushions, eyes closed, and crown pressing upward to elongate your spine. Relax your shoulders down your back. Smile gently. Take some full, slow breaths in and out through your nose, feeling your belly move outward as you inhale, and drawing it gently in as you exhale. Focus on your body, as you breathe, relax, feel, watch and allow. When you feel centered in your body, proceed with the following, using props as needed:

 

Seated Gentle Twists 8-10 times. Remember to "HA!" over your shoulder as you swing back and forth; then hold & breathe 5 full, slow breaths, to one side and then the other. Rest briefly.

 

Six Movements of the Spine   Remember to BREATHE with each movement. IMPORTANT!

Pause and rest briefly.

 

Seated Forward Extension   Hold the pose for 5- 8 breaths, releasing any unnecessary tension. As you exhale, notice if your torso drops you a little more deeply into the pose. Don't force it!

 

Fish Pose  If not using a bolster, hold the pose for 5 - 8 deep breaths, dropping the shoulders toward the floor to broaden and open the chest. Then rest briefly on your back. If using a bolster, hang out here as long as you like.

 

Roll to one side and come to Staff Pose. Press the hands into the floor as if lifting yourself off the floor. This pressing strengthens the arms and wrists and helps prevent osteoporosis by stimulating bone growth. Hold and release as many times as you like.

 

Repeat the sequence of postures from the beginning. Remember the breath. Relax excess tension. Feel what's happening in your body, rather than being concerned with how well or how poorly you are doing. Watch how sensations and flexibility change as you go along. Allow your body to do just as well as it can TODAY, without any judgements.

            

When you finish with the Staff Pose the second time, assume Corpse Pose and relax deeply, body, mind and spirit (remember those visualizations!) for at least 5 minutes. Then wiggle fingers and toes, roll to one side, and gently sit up. Notice how you are feeling!

 

                   THIS SIMPLE PRACTICE HAS GREAT BENEFITS ON ALL LEVELS!

 

THERE! You've had your first Home Yoga Class! Jai Baghwan! (I honor your sacred spirit!)

Next time:  Standing on our own two feet!

 

YOGA NOTES

Breath work in yoga is one of the things that sets yoga apart from other forms of exercise. Even though your movements are often slow and gentle, when deep breathing accompanies the postures, muscles are more fully expanded and stretched, the lymphatic system and  the digestive system are stimulated to help cleanse the body of toxins, and tension is more completely released. The lung capacity increases (wonderful for asthmatics) and more oxygen is taken into the blood as it passes through the lungs, increasing energy and vitality. With each deep breath the heart is given a little tug that is important to heart health.

Yoga without the breath work is simply a stretch class. You will often forget to breathe deeply during your yoga practice, we all do! It may help to make a sign reminding you to "Breathe!" to post near your mat when you practice. In fact, put some sticky notes around your home and in your car, to remind you to take some deep breaths during your day to release tension and to bring your awareness into the moment. It works! I've tried it!