Lecture Notes: Power Pads and Yoga Techniques

Introduction

• Bring your own bricks tomorrow for a practical session.
• Alter bricks for foot alignment using glue gun material for MTP joints (metatarsophalangeal joints).
• Reference classes from March 11th and 13th for more on power pads.

Understanding Power Pads

• Feet Power Pads: Located on sesamoid bones at the foot side of the MTP joint.
  • Effective in both air and ground contact.
• Hands Power Pads: Located below fingers, on the hand side of the joint.
  • Important for activities like yoga, where contact with ground or props is crucial.

Practical Setup

• Use gloves with marked power pads for better connection.
  • Aim for a setup that connects feet to hands effectively, enhancing proprioception.
• Start with positional breathing using a bolster or yoga blocks.
  • Focus on power pads even when transitioning positions.

Exercises and Techniques

Positional Breathing and Power Pads

• Setup: Squatted position with feet power pads engaged.
• Enhancements: Use a Pilates ball deflated for hip flexibility.
• Progression:
  • Transition from toes to top of feet maintaining power pad engagement.
  • Use a yoga brick between hands to elevate and guide movement.

Arm and Shoulder Techniques

• Shoulder Stretching: Elevate elbows onto a chair or block.
• Forearm Support: Place forearms on a chair or couch, work power pads of feet and hands.
• Movement:
  • Shift hips back towards heels, bring chest over chair.
  • Incorporate yoga brick between hands for additional resistance.

Core and Upper Body Engagement

• Kneeling and Stretching:
  • Use two yoga bricks, one under knee, one for hand support.
  • Lift and lengthen body by engaging power pads.

Advanced Techniques

• Forearm Balance: Use wall or chair for support.
  • Engage power pads to lift body in controlled manner.
• Block Setup: Experiment with block positions to find optimal posture.

Concluding Techniques

• Headstand Variations: Roll yoga mat for forearm support.
  • Adjust block configuration for comfort and better alignment.
• Restorative Posture:
  • Use foam blocks for upper back support.

Final Restorative Pose

• Transition from active exercise to relaxation.
• Focus on breathing techniques and maintaining power pad awareness.

Key Takeaways

• Importance of power pads in yoga for stability and control.
• Adaptability of exercises based on individual needs and body responses.
• Encourage exploration of different surfaces and props for optimal alignment.

Questions and Closing

• Open floor for questions about techniques.
• Emphasize the importance of instinct and body awareness during practice.