Lecture Notes on Yoga Practice with Props

Introduction

• Discussed using various tools for yoga practice:
  • Chains
  • Yoga straps
  • Non-stretchy scarves
• Importance of non-deforming tools for certain exercises.
  • Chain: Brain perceives it as more stable, affecting muscle and joint feedback.
  • Yoga strap: Some give, provides a different type of feedback.
• Medium or heavy gauge chains add beneficial weight.

Key Concepts

• Elasticity: Ability to return to original state after being stretched.
• Cueing from compressed and expanded sides:
  • Compressed side (twist side)
  • Expanded side (reach side)

Initial Exercises

• Start in a seated position (on chair or ground with yoga blocks).
• Use the chain like a pageant sash:
  • Lower tail on compressed side.
  • Head end above expanded shoulder.
• Breathing exercises:
  • Feel expansion into the chain while inhaling and exhaling.

Side Bending and Twisting

• Side bending to compressed side:
  • Twist hand while bending.
  • Reach to straighten opposite arm when coming out of the bend.
• Side bending to expanded side:
  • Reach when going in.
  • Use twist to return.
• Goldilocks balance: Find right amount of twist and reach.

Rotation and Movement

• Rotate using twist and reach sides:
  • Twist to one side, reach to return.
  • Keep prop contact with back during movements.
• Encourage back movement into prop.
• Subtle changes in breath during rest.

Standing Exercises

• Tadasana (Mountain Pose):
  • Shift weight side to side without toe pressure.
  • Subtle sway to feel weight distribution.
• Twist and Reach in Standing:
  • Twist and reach to turn body, look over shoulder.
  • Side bending in standing, similar to seated exercise.

Advanced Movements

• Incorporate torso pitch forward and backward:
  • Different pitches affect twist and reach dynamics.
• Standing Sequence:
  • Pyramid pose to standing splits to tree pose.
  • Warrior three to half moon transitions.
• Emphasis on connecting foot mechanics to stability:
  • Pressure through transverse arch for balance.

Closing Exercises

• Seated Windshield Wipers:
  • Use twist and reach to move over legs.
• Hands and Knees Cat-Cow:
  • Emphasize thoracic movement.
• Use props strategically for feedback.

Final Relaxation

• Lying in Tadasana or extended position.
• Focus on breath awareness and expansion into the back.
• Visualization techniques during relaxation.

Key Takeaways

• The importance of using non-elastic props for certain yoga exercises.
• Understanding body mechanics through twist and reach sides.
• Applying these concepts in various positions and movements to improve balance and flexibility.
• Encourage natural reflexes and responsiveness in movements to aid in balance as one ages.