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

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