October 13, 2023, Mindful Movement - Better Balance Hips And Shoulders

Props: Yoga blocks and a jump band
Overview
Today’s class focuses on balance work, playful movement, restorative poses, and a longer Shavasana. The class starts with balance exercises and concludes with relaxation techniques.
Warm-Up and Balance Exercises
1. Standing Balance
Start with eyes open or closed, focusing on slow inhales and exhales.
Bring feet closer, hands on hips, and gently bend knees and hips.
Engage pelvic floor, exploring different pelvic tilts.
Shift weight to one leg and explore movements with the other leg.
2. Single-Leg Balance
Shift weight to one leg; explore movement to find stability.
Adjust torso pitch and explore changes required for stability.
Repeat on the other leg.
Dynamic Balance Tasks
1. Reaching and Picking Up
Task involves reaching down with the same hand as stance leg.
Coordinate movements with the other half of the body.
Repeat with the opposite hand and the same leg.
Change stance leg and repeat the above.
2. Loading the Back Leg
Shift focus to the back leg for loading.
Explore reaching down with the same hand as the stance leg.
Switch sides and repeat.
Full Body Coordination and Chair Pose
1. Chair Pose Transitions
Enter chair pose with a slight squat.
Shift weight onto one leg, and move the other leg according to balance requirements.
Transition to balancing Half Moon pose.
Repeat the coordination on both sides.
2. Integration of Playful Movements
Work with doorframe or counter for stability.
Explore quick lowering movements and use muscle tension to stand back up.
Coordinate leg movements by alternating focus between up leg and down leg.
Restorative Poses
1. Floor Work
Lie on belly, wiggle pelvis, tap feet, and stretch knees.
Hands under shoulders lift the chest in Sphinx pose.
Explore different arm positions for mid and upper back engagement.
2. Supported Relaxation
Use blankets, blocks, or bands for support.
Rest arms in a comfortable position, possibly involving elbows and forearms.
Focus on breath and body support.
Savasana
1. Setup for Savasana
Gently come to a lying position, either on the back or side.
Get comfortable using blankets and supports as needed.
2. Relaxation Focus
Relax facial muscles, including eyes, forehead, and jaw.
Let attention wander and practice mindful observation of thoughts.
Focus on breath, noting qualities of inhales and exhales.
Begin gentle movements to awaken the body.