Yoga for Stress Reduction: Week 2

2 blocks- back of the heart and under head

pranayama techniques:
4 part breath awareness
talk on diaphragmatic breathing
sutra 1.34 with emphasis on the exhalation

remove blocks and release onto back
pause and notice how you feel
talk on the Parasympathetic Nervous System (PSNS)

windshield wipers
supta bk with arms overhead and hands around elbows
tailbone awareness: arching and curling
knees into chest and rock

sukasana
tailbone awareness: arching and curling
forward fold
side bend

repeat pattern on the second side

all fours
cat/cow
easy side plank
cat/cow
easy side plank (second side)
childs
uttanasana
roll up to standing

shoulder rolls and shrugs
internal vs external shoulder rotation

demo at the wall

splat pose
right angle
lounge aka warrior 1 variation
right angle
lounge (second side)
right angle
uttansasana
roll up to standing

shoulder shrugs
arm press
prana play

tadasana
introduce the sound of AUM
break it down by chanting the sound of "A" symbolizing the "waking" state

1/4 sun salutations x6

1/2 sun salute with 2 blocks
lounge
crescent pose
lounge
step forward
uttanasana
roll up to standing

tadasana
chant the sound of "U" the "dreaming" state

repeat lounge pattern on the second side

tadasana
chant the sound of "M" the "deep sleep" state

warrior 2
dance and hold
wide leg forward fold
come up with a flat back

repeat the pattern on the second side
from wide leg forward fold, toe-heel feet towards each other and roll up to standing

tadasana
chant the sound of AUM

release onto backs
knees into chest and rock
apanasana
hamstring stretch with strap: hip opener, twist, abs
repeat pattern on the second side

heart opener over bolster

roll off the bolster
spinal twist

savasana

AUM

homework:
1. continue with diaphramatic breathing exercises from week 1
2. google the parasympathetic and sympathetic nervous system