Rows. The pulling counterpart to push-ups.
At least a portion of the shoulder injuries we see in yoga-asana can be attributed to the imbalance resulting from exclusively training pushing.
A Hatha Yoga Class for Beginners.
First class (Level 1) : 90% of this class takes place in a chair. for those with limits standing up: simply skip the couple movements that are not within your current abilities.
Second Class (Level 1.5): 80% in a chair: 5 mins longer including lunges
-Included: Breathing, Mobility, Posture, Meditation -
Wrist Mobility: Extension and Flexion
First Knuckle Raises: Lifting to the proximal knuckle on each finger and descending down with control.
Extension circles: wrists facing 4 directions (North, East, South and West) for circles in 2 rotations (clockwise and counter. Do a (self or teacher) prescribed number (between 4-10 for now) in each direction add others and subtract where necessary or relevant for personal level/needs.
Flexion Circles: See above 5. Return to First Knuckle Raises
With Pranayama we have an opportunity to look at some of what Western practices of cardio/aerobic exercise attempt to accomplish without the added complication of more complex body mechanics. Though pranayama is not synonymous with aerobic exercise, I propose that their practices are compatible and may at appropriate times be interchangeable.
Blog Photo: Joe Longo
We will start with two variations, active and passive hangs.
The active hang will be a safer start for beginners as it puts less stress on tendons ligaments and connective tissue, while using one’s muscular ability to support the added load.
Regarding Handstand:
Most readers will be able to begin with a plank variation that can be held for 30 seconds for 5 - 10 sets* (that is 2.5-5 total minutes of work time). Rest 1-2 minutes between each working set. (See Video Below)
For Squat:
Most beginner readers will benefit from practicing Goddess Pose/Horse Stance. (See Video Below)
…all physical effort, advantageously performed, requires core strength in varying degrees. In the beginning you can likely focus a large portion of your attention at your midsection…
Once you have an ability to stabilize/brace the midsection, you want to use those muscles to “move” your body. Don’t get stuck here, even if you are working toward the aesthetic of abdominal definition.
Among the queries I have received in this first week of noahmoves.com/education I have seen similar threads which will be the topic of today’s entry.
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Before the pandemic, I more commonly heard the story of “I don’t have the time.” A predicament I usually remedy with the implementation of a schedule:
…I am dedicating my time toward creating content (shared largely via www.NoahMoves.com/education and www.YouTube.com/noahmoves to serve as a digital workshop or masterclass. Instead of leading students through the experience of a sequence easily followed by anyone with an internet connection I’d like to involve followers in an ongoing education and dialogue, developing tools for autonomy in their movement and Yoga practice…
…I appreciate any of you willing to support this creative educational endeavor and allowing me the freedom to not stress about things such as buying food or paying rent. If you would like to contribute, I am accepting support at www.Patreon.com/noahmoves in tiers of $5, $10, and $25 with exclusive (non-educational) continent…