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Inner Sky Yoga Practices
SEVEN CORE MOVEMENTS OF THE SPINE
PRACTICE ONE & TWO: FLEXION & EXTENSION
STAGE 1: STRETCH - Progressive Pelvic Tilts
READY POSITION - Supine
LIE on your back on a firm, comfortable surface
BEND your knees to a comfortable angle
PLACE your feet on floor, hip width apart
PLACE your hands & arms in a position of ease
STAGE 1: STRETCH - Progressive Pelvic Tilts
READY POSITION - Supine
LIE on your back on a firm, comfortable surface
BEND your knees to a comfortable angle
PLACE your feet on floor, hip width apart
PLACE your hands & arms in a position of ease
ENTRY & HOLDING:
BEGIN CORE BODY BREATHING
ACTIVATE CORE STRENGTH
EXHALE slowly
KEEP buttocks on ground
HOLLOW out belly
FLATTEN low back into ground
INHALE slowly
KEEP buttocks on ground
INFLATE belly
ARCH low back off ground
REPEAT THIS SEQUENCE 5-7 X, each repetition gently goes a little deeper
RELEASE & Return To Center
STAGE 2: STRENGTHEN - Simple Bridge
READY POSITION – Supine
ENTRY & HOLDING:
BEGIN CORE BODY BREATHING
ACTIVATE CORE STRENGTH
INHALE and as you slowly EXHALE
PRESS feet firmly into ground
PRESS pubic bone & hips gently up
LIFT buttocks & low back 1-2 “ from ground
INHALE and as you slowly EXHALE
REVERSE and LOWER
REPEAT THIS SEQUENCE 3 X
INHALE and as you slowly EXHALE
PRESS pubic bone & hip bones firmly up
PRESS feet firmly down
LIFT & SUSTAIN torso above the ground
MAINTAIN STEADY BREATHING 3 - 10 BREATHS
SUSTAIN core strength & core alignment
RELAX low back muscles
SMILE softly
RELAX & HOLD at edge of comfort
RELEASE:
INHALE & as you slowly EXHALE
RENEW CORE
LOWER torso down slowly
STRETCH out on back
PLACE arms in position of ease
INHALE & as you slowly EXHALE
RELEASE a deep sigh
RELAX into steadiness and comfort
PRACTICE THREE & FOUR ROTATION LEFT & RIGHT
STAGE 1: STRETCH - Progressive Knee Drops -
READY POSITION - Supine
LIE on your back on a firm, comfortable surface
BEND your knees to a comfortable angle
PLACE your feet on floor, hip width apart or wider
STRETCH arms out perpendicular to torso
ENTRY & HOLDING:
BEGIN CORE BODY BREATHING
ACTIVATE CORE STRENGTH
INHALE and as you slowly EXHALE
DROP both knees to right
ROTATE torso and face to left
INHALE
ROTATE knees and torso to center
EXHALE a sounding sigh
DROP both knees to left
ROTATE torso and face to right
INHALE
ROTATE knees and torso to center
REPEAT THIS SEQUENCE 5-7 X each repetition gently goes a little deeper
RELEASE:
INHALE & as you slowly EXHALE
RETURN to center
STAGE 2: STRENGTHEN - Simple Core Twist
READY POSITION - Sitting
SIT on the floor or in a chair
REST hands on thighs
ENTRY & HOLDING:
BEGIN CORE BODY BREATHING
ACTIVATE CORE STRENGTH
INHALE and as you slowly EXHALE
ROTATE pelvis to right
ROTATE waist, belly, and chest to right
ROTATE shoulder girdle, neck & face
INHALE & as you slowly EXHALE
LIFT UP through sternum & skull
PRESS DOWN through sitz bones & shoulderblades
MAINTAIN CORE BREATHING FOR 2-10 MORE BREATHS
SUSTAIN core strength & alignment
LENGTHEN gently into edge of comfort
SMILE softly
RELAX & HOLD steady & comfortable
RELEASE:
INHALE & as you slowly EXHALE
RETURN pelvis to center
RETURN waist, belly, and chest to center
RETURN shoulder girdle, neck & face to center
INHALE & as you slowly EXHALE
REPEAT to opposite side
RETURN to center after final exhalation
PRACTICE FIVE & SIX: LATERAL – LEFT & RIGHT
STAGE 1: STRETCH - Progressive Lateral Reach
READY POSITION - Sitting
SIT on the floor or in a chair
REST hands on thighs
ENTRY & HOLDING:
BEGIN CORE BODY BREATHING
ACTIVATE CORE STRENGTH
INHALE and as you slowly EXHALE
PRESS L hip down with L hand
TILT pelvis to R
LENGTHEN torso to R
DROP R ear to R shoulder
FOCUS eyes straight ahead at horizon
INHALE & as you slowly EXHALE
LEVEL pelvis
LENGTHEN torso to center
INHALE & as you slowly EXHALE
REVERSE to opposite side
REPEAT 5 to 7 times; with each repetition gently go a little deeper
RETURN to center after final exhalation
STAGE 2 STRENGTHEN - Seated Half Moon
READY POSITION - Sitting
SIT on the floor or in a chair
REST hands on thighs
ENTRY & HOLDING:
BEGIN CORE BODY BREATHING
ACTIVATE CORE STRENGTH
INHALE and as you slowly EXHALE
REPEAT lateral stretch to R as described above
INHALE & as you slowly EXHALE
SLIDE R hand to R wall
BEND elbow & PRESS forearm towards floor
(FOR CHAIR, SLIDE hand down R chair leg
PULL R shoulderblade back and down to hips
INHALE & as you slowly EXHALE
LIFT L hand from hip
STRETCH towards L wall
REACH L hand towards sky, then overhead & towards R wall
PULL shoulderblades firmly down back body
INHALE & as you slowly EXHALE
SUSTAIN core strength & alignment
LENGTHEN gently into edge of comfort
RELAX, SMILE & HOLD steady & comfortable
MAINTAIN CORE BREATHING FOR 2-10 MORE BREATHS
RENEW CORE
RETURN TO CENTER
REPEAT SERIES TO OPPOSITE SIDE
RETURN TO CENTER
PRACTICE SEVEN: LENGTHENING
STAGE 1: STRETCH - Progressive Alignment
READY POSITION - Standing
STAND with your back to a wall
PLACE heels against wall
BEND knees
LEVEL pelvis
ENTRY & HOLDING:
BEGIN CORE BODY BREATHING
ACTIVATE CORE STRENGTH
INHALE and as you slowly EXHALE
PRESS back of buttocks lightly against wall
ROLL shoulders up, back and down
PRESS shoulder blades lightly against wall
TUCK chin slightly in
LEVEL chin parallel to ground
PRESS skull lightly against wall & up
GAZE at horizon
MAINTAIN core breathing for 2-10 more breaths
RELEASE, RELAX, REPEAT two more times
STAGE 2: STRENGTHEN – Activating Core Strength
READY POSITION - Standing
ENTRY & HOLDING:
BEGIN CORE BODY BREATHING
ACTIVATE CORE STRENGTH
INHALE and as you slowly EXHALE
ENGAGE inner thighs
PULL pelvic floor up into core
HOLLOW OUT abdominal core
STRETCH sternum lightly up towards sky
PRESS shoulders lightly down towards tailbone
MAINTAIN core breathing & sustain core strength for 2-10 more breaths
RELEASE, RELAX, REPEAT two more times