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Category Archives: warmup

Table

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Step By Step Come onto hands and knees. Hands are placed under the shoulders and are active. Knees are under the hips and legs are active. Core is tightened and gaze is to the mat. Benefits Strengthens abs and back. Helps teach good hand foundation. Common Misalignments Hands turned in and/or knuckles not connected. Elbows bent. Upper arms rolled in. Shins out or asleep. Contraindications Carpal tunnel syndrome.

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Staff

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Step By Step Set foundation, sit up straight with legs out long, shoulders back and heart lifts, feet flex. Spread toes. Strengthen thigh muscles. Inner spiral, widen thighs and anchor inner edge of legs to floor. Extend from pelvis core out through feet and up through crown of head. Benefits Foundational pose from all seated postures. Strengthens and improves endurance of back, leg and arm muscles. Opens chest, hips and groin. Tones abdominal muscles. Increases circulation. Contraindications If the body [...]

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Stacked Logs

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Step By Step Come to a seated pose, shoulders back and sides long. Lifting through your crown gain length in the spine. Stack heals and knees. Activate feet and hands to the heart. Benefits Opens hips and stretches the outer hip muscles. Strengthens feet and ankles. Common Misalignments Feet sickled or asleep. Lower back kyphosis. Contraindications Knee injury.

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Seated Forward Bend

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Step By Step Set foundation, sit up straight with legs out long, shoulders back and heart lifts, feet flex. Strengthen thigh muscles. Inner spiral, widen thighs and anchor inner edge of legs to floor. Extend from pelvis core out through feet and up through crown of head. Then hinge at hips forward and draw your heart down toward the thighs. Lengthen through the top of the crown. Benefits Foundational pose for all seated postures. Strengthens and improves endurance of back, [...]

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Mountain

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Step By Step Stand with feet hips distance apart, second toes should be parallel and four corners of the feet pressed into the earth. Lift and spread the toes and release one at a time. Gently rock side to side and back and forth until weight is balanced evenly on both feet. Legs should be firmly rooted into the earth. Tornado the legs feeling a spiraling effect from the base of the feet upward to the top of the crown… [...]

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Forward Bend

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Step By Step Stand in Mountain with hands on hips. Exhale and bend forward from the hip joints, not from waist. Descend drawing the front of the torso out of the groins and open the space between the pubis and top sternum. Move fully into the position while lengthening the front torso. The knees should be straight and the palms or finger tips on the floor slightly in front or beside the feet. You may use a block or press [...]

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Fish

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Step By Step Start by lying down on the back. Tuck forearms and elbows up close to the sides of the torso. Palms slightly under the seat. Elbows and forearms are pressed down on the mat. then press scapulas into the back and with an inhale, lift upper torso and head away from the floor. Head releases back to the floor as heart rises. Benefits Stretches the deep hip flexor and the muscles between the ribs. Stretches and stimulates the [...]

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Butterfly

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Step By Step Sit with legs out straight. Inhale. Exhale, bend knees, pull heels toward the pelvis, drop knees out to the sides and press the soles of the feet together as if the bottoms of the feet are kissing. Bring heels as close to pelvis as comfortably as possible. Sit up straight; pubis in front and the tailbone in the back are equidistant from the floor. firm the sacrum and shoulder blades against the back and lengthen the front [...]

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Bridge

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Step By Step Lie flat on back; bend knees and set feet parallel on mat as close to sitting bones as possible, hips width apart. Arms placed by the side palms facing down. Inhale and, pressing your inner feet and arms actively into the floor and lift hips. Lift buttocks until the thighs are about parallel to the floor. Knees should be directly over the heels. Lift chin slightly away from sternum and shoulders wrap around the spine as they [...]

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Boat

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Step By Step Sit on the mat with legs out straight. Press hands on the mat a little behind the hips, shoulders back and wrap around the spine, fingers pointing towards the feet and arms strengthen. Lift up through the top of the sternum and lean back slightly. Bend knees to a 45 degree angle lifting feet off of the floor; feet are active. Come onto sits bone. Stretch arms out along side the legs parallel each other and the [...]

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