Yoga Class Focused on Back Strength

Oct 15, 2024

Yoga Class Notes: Strengthening the Back Body and Occipital Ridge

Equipment Needed

  • Chain with Two Loops: Recommended for best results.
  • Alternatives:
    • Yoga strap: Make a loop, adjust as needed.
    • Blanket: Least effective but better than nothing.

Key Focus

  • Strengthening tone and connection through the back body.
  • Focusing on the occipital ridge (the notch at the back of the skull).

Class Outline

Warm-Up

  1. Starting Position: Hands and knees.
    • Feet on the floor.
    • Hands slightly wider than knees.
  2. Cat-Cow Movements: Notice spine movement and pressure points (wrists, knees).
  3. Tuck Toes Under: Increase activity through MTP joint.

Main Practice

Using the Chain

  1. Chain Placement: On occipital ridge.
  2. Cat-Cow with Chain: Move head without dropping the chain.
  3. Segmental Movement: From pelvis to head, ensuring vertebrae move sequentially.

Sitting Sequence

  1. Sit Back on Heels: Remove pelvis from the equation.
  2. Cow Arch Movements: From bottom of sternum to head.
  3. Hand Placement Changes: Switch hands and adjust to find comfort.

Standing and Walking

  1. Understanding Posture: Lengthening from occipital ridge, not the top of the head.
  2. Walking Awareness: Notice how it feels grounded with the occipital ridge as a focus point.

Prone Position

  1. Laying on Belly:
    • Hands under shoulders, elbows towards hips.
    • Initially, focus on rolling the head up using the occipital ridge.
  2. Chain Use: Hands through loops, elbows on the floor.
    • Nod and lift head, collarbones lift slightly.
  3. Shoulder Movement Variations: Shrug shoulders in different directions to feel different tensions.

Standing with Chain

  1. Chain in Standing: Place on occipital ridge.
    • Palms forward, weight in midfoot.
  2. Breath Work: Maintain pressure in midfoot, occipital ridge reaches back.

Flow Sequences

  1. Forward Fold with Chain: Maintain heel pressure, avoid toe gripping.
  2. Low Squat: Keep pressure in the head.
  3. Chair Pose: Transition with awareness of occipital ridge.
  4. Warrior Three to Half Moon: Use back of the skull and chain for stability.
  5. Tree Pose to Tadasana: Smooth transition with controlled movement.

Final Notes

  • Energized Back Body: Feeling of liveliness after the practice.
  • Building Awareness: The chain aids in better organization and movement without it.
  • Practice Integration: Use these techniques to enhance public yoga classes.

Conclusion

  • Focus on Length: Elongation not from the top of the head but from the occipital ridge.
  • Questions Encouraged: Engage with any uncertainties during the practice.

Remember, the goal is not to rely on the chain but to use it as a tool for enhancing body awareness and movement coordination.