July 13, 2009

Our Monday night Gentle Yoga sessions have continued, due to popular demand.

Last night, there were only 3 of us, but it gave me an opportunity to work more closely with one of my Yogis who has several physical challenges, including a slipped disc and sciatica. Lots of back issues, that she is still working through.

She has, however, gotten the go ahead from both her physical therapists, to continue with the yoga, and she claims to feel better after our sessions.

So I feel really heartened about that.

Because we are all Buddhists, (those of us there last night), I began with a meditation and included the Bodhisattva Vow.

We then took to the mats on our tummy.

We started in Crocodile, went up to Sphinx, back down to Crocodile--it was a very slow, gentle flow.

Then came up to Table Top and did a flow of Cat/Cow, coming to Garland Pose intermmitantly.  M was unable to do Garland, so she sat that pose out, which was fine.

We came to sit on our mats in Staff Pose, then did a very easy Seated Spinal Twist.

Opened out our legs to Seated Triangle and did side bends, each time coming back to stretch forward as well.

Came into Bound Angle and did Butterfly,using the breath.

Then with hands on the floor behind the back, did a Seated Back Bend with the chin tucked in--(M also has neck issues).  But I also demonstrated allowing the head to lean back to deepen the pose, if that felt okay.

Still in Bound Angle we did a counter stretch, Forward Bend, bringing the hands down to the floor in front of us, then rolled up.

Back to Staff Pose.

Came to lie on our mats, feet on mat, knees to ceiling.

Did Alternate Knee to Chest, then both Knees to Chest with rocking, then circular rocking to massage both the lower and middle back.

Then did a series of Pelvic Tilts, really trying to check in with the hip/pelvic/abdominal region by using the breath.

Back to Knees To Chest and rocking.

Then I thought I would try a low Bridge, hoping M might be able to do it.

She tried, and did fine on the really low Bridge, maybe 6 inches off the mat.

We tried to deepen the Bridge a second time, but I noticed she sat that one out.

K however was game.

Finally we opened up the chest/ribcage/shoulders with a series of Supine Upward Salutes and then did an extended Savasana, where I encouraged them to direct the breath to different parts of the body.

Then into a silent Savasana.