Yoga for Steph- for Balance & Strength (Video- Part 1 & 2)

(Part 1 0f 2 )

Yoga for Stephanie-
My Roller Derby Goddess of a Friend

This sequence is designed to practice balance and build strength.
It may not be appropriate for everyone-
please talk to your doctor before starting ANY exercise program.

As you practice this sequence- really really bring your awareness to maintaining
YOUR smooth even breath throughout the practice.
Over and over and over again.
In poses- listen to your breath- if its becoming ragged and shallow- back out of the pose a bit
or come out of the pose- reestablish your smooth even breath then go back in.

In each balance posture- fix your gaze softly on a non-moving object to help maintain balance.
If you're on your knees balancing- let your focus fall on your mat in front of you.
If you're standing balancing- let your focus fall on the horizon in front of you.
Don't look away- maintain that gaze- it's just one more way to minimize distraction around you
enabling you to become more focused on your breath & on the balance.

Every day balance will look different- don't let that frustrate you-
let it empower you.
Always honor YOUR body- using adaptations as needed.

Any questions about adaptations or the practice- Please let me know!

Oh and Steph... you'll always be my lead jammer!
Rock YOUR practice!
Xo- Suz




(Part 2 of 2)

Balance

Balance is something that can be practiced many ways.
Physically practicing poses is only one way-
your breath is a tool you can utilize to bring balance
into your practice and into your daily life.

Physically- as you practice balance poses-
focus your gaze on a non-moving point
just in front of your mat or
at eye level just beyond yourself.
(The person in front of you or the instructor is not a non-moving point)
Visually- allow yourself to not be distracted.
Focus your gaze- then become aware of
all four corners of each of your feet-
giving you a firm base to begin.
Use your core muscles as you breathe in your balance poses
to keep you erect.
As you wobble- your core muscles are what continually work
(among many other little muscles) to keep you erect.
Bring your awareness to this area-
in keeping your core engaged-
balance will improve.

Breath is huge in balance.
You've brought your awareness to your breath,
smoothed & evened it,
brought it to a comfortable speed you can maintain
throughout your practice
and are practicing enveloping your movement
in your breath....

In balance poses- especially here,
listen to the quality of your breath-
notice if it quickens, becomes more shallow or rushed-
then, by honoring what your breath is telling you-
begin to tend to it- smoothing it out again,
evening it out again & going back
over & over to that smooth even breath
you'd established for yourself from the start.
As you tend to your breath in your balance postures-
the smooth & even steadiness of your breath
begins to transfer over into your balances
creating smoothness & steadiness here as well.
Try this for yourself.

Ever notice how some days
you can nail a balance pose without
even the slightest wobble but some days
that same exact pose has you falling out every time?
It's a great example of balance in life.
Every day is different- every day your balance
(inner/outer) is different as well.
Just as it should be.
By constantly tending to your breath,
over & over,
in Your Practice or sitting on a bench
on your lunch break-
you are creating balance within.
The constant tending is a meditation- on or off the mat.
Practice it to create balance wherever You need it!

Comments Encouraged-
Rock Your Practice!
Xo- Suz

Keep it Fresh

Practicing at home- we've gone over where, why and a bit with some getting started things but

even if you've been rocking your yoga practice at home for years-
we all need something to keep us going & some new challenges to keep it interesting.
Your yoga practice will change as time changes.

A natural evolution- one month you may find yourself wanting to work on certain poses more;
others you may find that linking your breath and movement is your focus.
Here are some ideas to add a little change, challenge or just to kick things up a bit
exciting you to find the practice that best serves YOU on an ongoing basis.

Pick a certain pose that you'd like to get better at, feel better in, incorporate your breath better
in or one you just love to do in class.
The best way to make sure you're being safe in this pose is to simply
ask your instructor to check your form (to ease your mind)
and even for some tips on practicing this pose at home.
As an instructor teaching group classes weekly- I am thrilled when a student has questions
and I often ask if they can stay after class so we have a better opportunity to fully answer them.
If a pose felt awkward in class- don't do it at home until you know how to do it right for YOUR body.
Often the subtlest change in a pose, even just the confidence, can make it a whole new experience.

Focus on your envelope breathing (see previous post called Envelope Breathing).
This simple technique adds intention, focus and calm to each practice.
I can't say in full honesty that I can do this with each & every breath
throughout my practice but in practicing it over & over -
it makes me more aware of my breath & my body's response to a pose.
It reminds me to stay in the moment and not to anticipate the next movement by
letting each movement & breath finish in completion without rushing.
I can do this throughout my day without a yoga pose in sight and still get the calming, centering effects.

Lastly- a change of venue.
I have 3 places in my house I practice.
Sometimes just facing the other way on my mat will make that practice different.
Try candles- if you usually use them- try it without them.
Go to a park and roll out your mat. Add music or don't use music.
Whatever you're doing now in your home practice- just change something-
add a little newness- even if it's just a flower you found outside placed in front of your mat
for the next month.
Consistency is key but who says that has to be boring?!

The key to practicing at home is having confidence in yourself and
in your ability to honor what's right for your body by practicing what nourishes you.
Trying to contort yourself into a pose is not the idea!
The idea is to learn how to adapt that pose to best serve you.
Ask, Ask, Ask!
Practicing at home is empowering but use that power wisely-
practice floating in and out of poses with your breath, try working with one specific pose-
whatever you choose-
Honoring YOUR body is step one.

Any questions- Please ASK!
Rock YOUR practice!
Xo- Suz

Breakdown: Seated Forward Bend (Video)

Seated forward bends here.
(Enter looming music...)

Most go too far in this pose.
By overstretching- you're not getting the benefit of the pose
nor are you building strength as effectively as you could.

Resist the desire to fold nose to knees- instead-
focus on folding forward only as far as your body needs to to feel a stretch-
it may not be a fancy-look-what-I-can-do-Mom fold but you will be better served.

Go only as far as you need to until you find a stretch
(in your hamstrings, hips &/or low back)
that feels good to YOU.
Be sure to prepare (sufficiently warm & stretch)
your low back, hips & hamstrings
before practicing this one.
Don't be lame- Honor Your body.

Learn to adapt this pose to Your needs.
Everyone's should look a bit different- Rock it!

Any questions- Please lemme know!
Xo- Suz