Yoga Class on Extensions

Introduction

• Focus: Extensions of hips, knees, ankles, and spine.
• Props Required:
  • Towels/blankets
  • Pillow/bolster
  • Folding chair

Warm-Up

• Starting Position:
  • Lie on your belly, stack hands, and rest forehead on them.
  • Observe body alignment and breathing.

Exercises

Belly and Spine Extensions

1. Use a Bolster/Pillow:

   • Place under rib cage.
   • Forearms resting on the ground.
   • Stretch big toenails away from pelvis.
   • Engage shoulder muscles by pushing upper arm bones into the floor.
   • Move head by nodding (chin to collar bones and upward).

2. Forearm and Elbow Movement:

   • Flip palms up and back down.
   • Keep reach from armpits through elbows.

3. Spinal Extension with Arm Position Variations:

   • Use bolster position that allows best spinal extension.
   • Place feet together, aiming feet towards the ceiling.
   • Pivot over knees for spinal extension.

Hip and Full Body Extensions

• Bolster Positioning:
  • Move bolster under pelvis and thighs.
  • Extend through spine using arms.
  • Alternate lifting legs for hip extension.
  • Reach back for feet to add shoulder stretch.

Frog Pose Variations

• Lie supported on bolster with legs bent at 90 degrees.
• Alternate external and internal rotation of legs.

Pigeon Pose & Hip Extension

• Elevated Pigeon Pose:
  • One leg at 90 degrees on bolster.
  • Work into hip extension with back leg.
  • Reach back for foot if comfortable.

Peak Pose with Chair (Full Wheel or Bridge Variations)

• Chair Supported Wheel Pose:
  • Rest shoulder blades on the chair.
  • Use legs to lift into bridge.
  • Option to roll onto the head and extend into full wheel.

Cool Down

Fish Pose

• Active Variation:
  • Push elbows into the floor, lift spine into an arch.
  • Rest top back of the head on the ground.
• Restorative Variation:
  • Use bolster under back for supported backbend.

Side Bends

• Use bolster to support side of the body.
• Extend top leg and arm for a stretch.

Seated Forward Fold

• Use chair and bolster.
• Let pelvis roll forward, rest on thighs.

Final Relaxation (Savasana)

• Use bolster under thighs.
• Cover feet with blanket if desired.
• Focus on breath, gradually reintroduce movement, and roll to the side to finish.

Closing

• Reflect on gratitude and breath in resting position.