In this class we will become much more aware of the movements of our bodies and how we may be holding ourselves in certain ways that may, or may not, be beneficial for our muscles and joints.
This awareful and nurturing class is perfect for anyone who is recovering from a back, neck or musculoskeletal condition especially if you're looking to move more confidently after injury or if you have a medical condition that will benefit from a gentle stretching and movement programme. However, please do check with your doctor or medical practitioner to see if this guided movement programme will be of benefit for you. Please be aware that this class is not designed for you if you're currently in acute pain.
Although this class contains traditional yoga postures and some fantastic muscle stretches, it is designed for use within the NHS physio department as a way to support people on waiting lists who are awaiting physiotherapy intervention. So, it is important that, as with any physical exercise class, you only stretch as far as feels comfortable for you today. As you will see, these movements are ideal as a preventative as well as a rehabilitation.
It is vital that we invest quality time into putting ourselves, and our healing, first. These simple yet effective movements will help our bodies to stay strong and healthy so that we are able to not just function, but also flourish.
This class contains:
Warm up and prepare your body for the class with these great movements.
- dynamic twist
- figure of eight
- calf stretch
2. Earth sequence
This grounding and calming movement sequence naturally brings our breath into a calm and stable rhythm. This not only allows us to feel our awareful movement physically, but also helps us to calm and centre our mind and emotions. Tune into the element of Earth to enable you to feel present in this moment. Define a sense of spaciousness around you both physically and emotionally and mentally.
3. Energy Block Release 1
In this wonderful Dru Yoga sequence we will be exploring the four main ways that we can move our spine. Forwards, backwards, side ways and twist. When we practice these movements on a regular basis we have the opportunity to prevent back pain and support the muscle balance in our back. This sequence is excellent for helping us to break through any initial inertia within our yoga practice by gently moving and warming up all the muscles of the body.
4. Postures and Stretches
- Bhima – this lateral stretch helps us to feel empowered, strengthens the quads and core and helps our balance.
- Reverse warrior – this pose opens the rib cage, drawing fresh air deep into the lung, thereby increasing oxygen levels and helping us feel empowered and strong. A gentle backward bend compresses and releases the spinal discs and opens the front of the body. A gentle stretch to the iliopsoas and front of the hip is also beneficial.
- Cat Pose – this posture is excellent for increasing the segmental mobility of the spine. It is extremely beneficial to gently stretch the back muscles as well as tone the abdomen and core.
- Child's pose – Lengthen and stretch out the long muscles along your back. Lying single leg stretch – gently stretch out the iliopsoas and iliacus muscles which can often get tight particularly in those who do a lot of driving or work many hours sitting at a desk.
- Lying twist – stretch the area of the sacrum and lower back by moving the knees to one side and head to the other. This simple lying twist is an excellent way to use gently stretch the deep muscles of the spine and lower back as well as bring a fresh supply of oxygen to the muscles around the spinal column.
- Piriformis stretch – this deep muscle in the buttock can cause all sorts of referred pain especially down through the sciatic nerve and locally within the hip, gluteal and sacral area. This stretch is an important way for you to ease and prevent back pain.
- Spinal rocking – the first part of the bridge pose helps us to activate and rebalance all the core muscles as well as segmentally mobilising the lower part of the spine. The increased awareness of this area can help us to move better as we train our muscles to work more effectively.
Taking time at the end of the class to relax is vital in allowing your body to adjust and settle from the exercise programme. Just a few short minutes to lie comfortably will not only support your physical body, but also create space and calmness for your mind and emotions as well.