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Anticipate a satisfying practice as we focus on the major joints of the spine, hip and shoulder. A strap / belt / tie useful as we’ll be practicing end range shoulder extension. You’ll notice the immediate difference as this helps to open up the chest (strengthening the back).
Start this practice bringing your attention to the mid-upper back, specifically focusing on thoracic mobility. Relying on the lower back and neck, the mid to upper back often lacks conscious control and training. We’ll prepare the spine with linear motion first, followed by some isometric techniques in flexion, extension, and rotation. Enjoy the backbend as you balance in Standing Bow, emphasising extension further up the spine.
A good all-round, fortifying practice starting with some front core, before moving on to the major joints of the spine, shoulders and hips. Enjoy a kinetic stretch in a side lunge before repeating this in Warrior Two. Twists, side bends, hip mobility and balance all feature. This practice will set you up feeling strong and connected for the day ahead.
Neuromuscular proficiency. This practice focuses on learning how to engage multiple muscle groups in a synergistic way in order to ease stress through the joints. A strap or long belt / tie is useful for this practice. Train isometric holds - both yielding to gravity, and with resistance we’re trying to “overcome”. This way of working with the body and nervous system is an incredibly efficient way to build strength, in a safe, and accessible, way.
Take your time focusing on front body core strength: namely the TVA (transverse abdominis), plus the rectus abdominis. Couple this with awareness of the pelvic floor and posterior hip (glutes). Layer in intra-abdominal pressure and you have a power house of support. Moving with an awareness of the pelvic region can provide more stability for the upper and lower limbs as you move through space.
Creative & Fluid. Start slowly to generate heat, as we prepare the spine, shoulders and hips for some fluid movement to follow. Think of this as a flow, without chaturanga. We’ll create a movement pattern, then gradually increase the pace as we layer in new shapes. It’s a fun, creative, with some challenges - but always options!
Explore the polyarticular Psoas (Iliopsoas =hip flexors), which runs across several joints. Experience relief for potentially restricted tissue around your quads and anterior hip, whilst strengthening hip flexion and extension through your end ranges of motion. This is a great one if you spend a lot of time sitting, or cycling, or any repetitive motion in shorter ranges like walking, hiking or running.
Train strength at your end ranges of motion for mobile, strong hips. Strong glutes at, and towards, end ranges of motion = "open" hips.
Prepare for a firey practice as we focus on strength. Options as always. This practice will help you connect to your centre as you start the day ready to take on whatever comes your way. Find inner resilience and confidence as you navigate any challenge that presents itself - both on, and off, the mat.