neck and posture class at lulu's

another wonderful day at my favorite studio today! today was a 2-part class: the neck/upper back, and postural deviations and exercises. here's a synopsis--at least as well as i can remember!

we opened with supine baddha konasana with a teaching intention of tuning into our bodies in a deeper way.

the first portion of the lecture started with an anatomical look at the neck and thoracic spine, discussed the influence of the shoulders/scapula and discussed the nature of common injuries in the neck. we then did an asana class geared toward targeting some of the key areas that tend to tighten up with neck problems.

seated baddha konasana with head hang/fwd fold, focus on connective tissue of the spine

seated 1/2 head rolls with prolonged stretches at tight spots

neck sidebend with opposite arm extended, rotate head down to access levator muscle

seated chest fascial opener in center and with head tilt left and right

childs pose--relaxed

childs pose--active arm extension

cat/cow, focus on sternum and upper back

thread the needle twist

relaxed childs

seated shoulder extension stretch

garuda (eagle) arms with forward bend, then with elbow lift

shake out arms

standing pec "clock" stretch at wall

wall dog

shake out arms

**can't remember

seated chakra meditation, discussed chakras IV-VII

discussed postural deviations and did partner analysis of posture

brief discussion of movement analysis

postural exercises:

supine "angels"

supine open into external rotation, elbows at side

supine isometric: tighten abs, ribs down, shoulders back and down, palms press, chin tuck

shimmy

supine overhead reach with block

block mini-dolphin stretch

reclining buddha each side

side plank variation on forearm

sidelying over bolster (restoratve stretch)--> progress to active reach in arm and top leg

knees to chest

occipital release with block

savasana