Happy (belated) Earth Day, by the way. I’m sorry if I offended anyone for not making a big deal about it yesterday. Truthfully, it is a nice time to celebrate our lovely planet, but really this is something that last 365 days a year in my world. Anyway, it’s past midnight here and I’m having trouble keeping my eyes open, so I will keep this entry brief.
My shoulder was feeling much much better this morning, almost perfect. However, as the day progressed it started feeling tender again. I definitely need a few more days of careful observation and modifications, which I’ve been doing, but perhaps with not enough attention. I’ve noticed how important it is to keep the elbows pined to the ribs when lowering in chaturanga and to lower no deeper that the height of the elbows. In downward dog, it’s also imperative to keep the ears in line with the upper arm bones, as opposed to dropping the head toward the floor, which I have the tendency to do. Announcement, announcement! Next Thursday evening, April 29 (6:30 – 8:30pm) is my first community 108 practice! I hope some of you can make it. Here are the details and a copy of the poster:
Join me in practice on the 12th day of 108:April 29, 2010
6:30 – 8:30 pm
ANAAMI STUDIO79 St-Joseph O., Montréal, QC
Please reserve with Joyce 514.802.0311
This guided practice will begin with breathing exercises and end with relaxation. All levels are welcome—beginners too! Participants can do as many sun salutations as they want. This event is by donation. Profits will go to the Canadian Institute for the Blind in support of their Yoga Stretch Challenge.
J’ai une mission: Je fais 108 Surya Namaskar en 108 joursJoignez-vous à moi pour ma 12ième journée de 108:
Le 29 avril 2010 18h30 – 20h30 STUDIO ANAAMI
Appelez Joyce, 514.802.0311
Cette pratique guidée commencera avec des exercises de respiration et terminera avec la rélaxation. Tous les niveaux sont les bienvenus – débutats aussi! Les participants peuvent faire autant de salutation au soleil qu’ils le désirent. Un don est suggérer. Les profits iront a l’Institut national canadien pour les aveugles en support a leur défi “Yoga jusqu’au bout.”
I am so excited to hear about some of your own 108 goals. It’s a lot of fun to share this experience along with you. Today’s photo, taken my Linda Stephens, features Mary-Ann & I in plank pose. Mary Ann’s goal is 36 sun salutations a day and so far, she’s been successful. (More on Mary Ann later.)
The sun salutation I chose for today’s practice is simple and has us holding this strengthening posture for three to five breaths. Plank helps to stabilize the shoulder joint as well as offers us the chance to build from the core, meaning stronger abdominal muscles and a more stable spine.
Surya Namaskar Recipe: Day 6 – The Plank Salute
1- Beginning in mountain pose again, INHALE and stretch your arms over head.
2- EXHALE in the forward bend, without locking your knees.
3- INHALE, lengthen your back parallel to the floor.
4- Exhale step back into plank pose: fingers spread apart, shoulders above hands, straight line running from the back of the head to the heels, and push you heels backward slightly to stabilize the legs. Make sure the elbows are unlocked, head is stable and neck is long.
5- Three – Five breaths, long and steady
6- On you next exhalation, move back into downward dog.
7- After a couple of breaths in downward, then INHALE, step, walk or jump your feet to your hands. Lengthen the spine.
8- EXHALE, fold.
9- INHALE, rise to standing.
10- EXHALE, hands to heart.