Simple practice.

Your first job when approaching movement is to lose tension.
Tension = unnecessary effort in any given movement or shape.
The skill is in moving without bringing your old tension with you. Ofcourse, this takes time and regular interested practice.

Whatever your 'movement practice' is today can you watch for when unnecessary holding/griping/tension creeps in and then repeat the movement without tension if necessary? Make your practice about the quality of the process rather then a final shape or number of reps or time held.

Ofcourse this process is about developing awareness more then anything else, and the intention is that that awareness seeps into every aspect of your moving life - not just the way your knee is pointing in a squat...

Where there is quality and attention there is LOVE. 

On dryland

From Swimming by Robert J. H Kiphuth

Dryland swim sequence! I'd add some foot work, hip and shoulder joint mobility stuff and then dive (or bomb) right in.

Mad Love

Meghan Currie's Mad Love time lapse.

Sequence

Introducing basic movement patterns into everyday life.

1. SQUAT! Anywhere and everywhere. Work towards making this a position to rest in. Practice makes perfect!  

2. Take the stairs...but don't just walk up them find as many different ways to ascend and desend as you can. Two steps at a time, on your hands and knees, sideways, hoping...

3. See how long you can hold your breath underwater in the bath.

4. Hang! From anything. This is a current favorite of mine...

5. Run for the bus, even if you know you will probably miss it.

6. Get of the tube/bus/horse a stop or two early and enjoy the walk. Infact walk as much as you can. This is another favorite of mine, I've discovered all sorts of hidden treasures on my walks round London and it actually doesn't rain that much...

7. Pay attention to the movements you repeat most in your day and work on ways to make them more efficient in your yoga practice.

8. And then use your yoga practice to include the movements that your daily life lacks.

9. Massage your feet.

10. PLAY!!!!

Image by Barnaby Kent

Sequence: with swimming in mind...

1.Virasana.
(swimmers use the ankles as the foundation of movement propelling the body forward with a kick. In freestyle the top of the foot should hit the water as if in Virasana at 180 degrees.)
2. Balasana 
3. Kneeling Twist/Thread-the-needle
4. Adho Mukha Svanasana to Urdhva Mukha Svanasana x3
(Rotator cuff injuries or shoulder tendonitis occur when the rhomboids are not held in place when the arm is raised in freestyle stroke. Instead of the muscle carrying the weight of the arm, the tendon bears the burden. Over time the tendon becomes frayed and aggravated. Adho Mukha Svanasana and Urdhva Mukha Svanasana are great for teaching the action of the shoulder blades needed in freestyle)

5.  Balasana  - to - Adho Mukha Svanasana – to -. Uttanasana - to –  Malasana - to - Uttanasana - Adho Mukha Svanasana (Reapeat a few times keeping the space in the belly and inner groins as you move)
6. Baddha Konasana
(Baddha Konasana demonstrates a healthy external rotation of the hip. For many people, though, the hips can feel locked and stiff. In a swimmer, this congestion can manifest in a faulty breaststroke kick. Without free, loose hips, it's difficult to complete this stroke effectively and efficiently.)
7. Savasana
 

Shapes

There is a sequence in this collection....i'm working on it...

1. Taken from Glamour of the Gods app featuring 235 images, an exclusive video tour of the National Portrait Gallery exhibition and fully illustrated essays but Robert Dance and John Russell Taylor.
2. Found here
3. “Dancer Jean Rai demonstrating the Black Bottom Blues, the latest dance craze from America at the Lido club in the Champs-Élysées.” Found here.
4. Found here

Hip Happy

I like to do this sequence, or a version of it, every week. I find spending quality time stretching, toning and relaxing the muscles of the hips and pelvis has a really positive effect on the rest of my practice and the way my body feels. Releasing these big muscles helps take stress from the smaller joints, like the knees and ankles, brings the pelvis back to a more 'neutral' position and has a direct affect on the diaphragm, freeing the breath. 

As you practice (without judgement!) take the time to notice the affect each movement has on your body so that you can adjust as necessary.

Constructive rest pose 

Be careful not to flatten or exaggerate the curves of the lumbar (low back) or cervical (neck) spine as you lie down, instead focus on allowing the whole of the back edge of the rib cage to settle towards the floor. Once comfortable shift your attention to the support of your bones sinking into the floor and take note of any part of the skeleton that feels as though it is suspended from the floor. Any place where muscular contraction is preventing the bones from surrendering to the pull of gravity. as the psoas muscle continues to relax, the distribution of weight will start to feel increasingly even through the body. Stay here until you feel this happen.

Windshield wiper twist
Lying abdominal twist (shava udarakarshanasana)
Cross leg side lying twist
Sucirandhrasana (Eye of the needle)
Sucirandhrasana twist (Eye of the needle twist)
Supta Padangusthasana 1-2-3
Supta Gomukhasana
Supta Virasana
Malasana
Baddha Konasana
Upavistha Konasana
Supta Baddha Konasana
Savasana

ENJOY!

Image of Mr Iyengar in Supta Padangusthasana found here.

Sequence: Tiredness/Recuperation from Illness

The following sequence is from The Breathing Book by Donna Farhi.
I've been practicing it, with amendments, this week to get my body back on track after illness and it certainly works for me...i highly recommend the book too.

Focus on improving the quality of how you feel, rather than on how many repetitions you do or how long you stay in the different movements.

Practice Sequence (30-40 minutes)

1. Pelvic and hip openers.
    Constructive Rest Pose
    Pavanamuktasana
    Supta Padangustasana 1, 2, 3
2. Jathara Parivartanasana
3. Supta Baddha Konasana
4. Setu Bandha (supported)
5. Viparita Karani
6. Savasana

Notes

Perfect shape for sequence writing...
Tan Mavitan Triangle Notebook.

Remember to RELAX

Here's a little something simple to help...follow the links if you are unsure of the poses.
needed: x1 blanket, x1 bolster (or blankets rolled into a bolster)

Supta Sukhasana 

Parshva Bharadwajasana

Downward facing corpse pose

Balasana 

Virasana (on edge of bolster)

Adho Mukha Svanasana - Uttanasana - Adho Mukha Svanasana 

Savasana 

Enjoy!! ♥

p.s. an article about the benefits of being still for a little while....

Hip Happy

I like to do this sequence, or a version of it, every week. I find spending quality time stretching, toning and relaxing the muscles of the hips and pelvis has a really positive effect on the rest of my practice and the way my body feels. Releasing these big muscles helps take stress from the smaller joints, like the knees and ankles, brings the pelvis back to a more 'neutral' position and has a direct affect on the diaphragm, freeing the breath. 

As you practice (without judgement!) take the time to notice the affect each movement has on your body so that you can adjust as necessary.

Constructive rest pose 

Be careful not to flatten or exaggerate the curves of the lumbar (low back) or cervical (neck) spine as you lie down, instead focus on allowing the whole of the back edge of the rib cage to settle towards the floor. Once comfortable shift your attention to the support of your bones sinking into the floor and take note of any part of the skeleton that feels as though it is suspended from the floor. Any place where muscular contraction is preventing the bones from surrendering to the pull of gravity. as the psoas muscle continues to relax, the distribution of weight will start to feel increasingly even through the body. Stay here until you feel this happen.

Windshield wiper twist
Lying abdominal twist (shava udarakarshanasana)
Cross leg side lying twist
Sucirandhrasana (Eye of the needle)
Sucirandhrasana twist (Eye of the needle twist)
Supta Padangusthasana 1-2-3
Supta Gomukhasana
Supta Virasana
Malasana
Baddha Konasana
Upavistha Konasana
Supta Baddha Konasana
Savasana

ENJOY!

Image of Mr Iyengar in Supta Padangusthasana found here.

Sequence: Headache Relief

Whenever I work with a headache, I like to wrap my head with a bandage or pashmina scarf...its looks a little crazy but feels good! You can either firmly wrap your forehead only, or wrap both your forehead and your eyes (but not to tight around the eyes). The pressure of the bandage around the head and eyes as well the bandage's blocking of outside light help to release the tension.

As you hold each position, imagine your brain "shrinking" away from the wrap. Imagine a space opening up between the front of your brain and the inner surface of your forehead, and let the brain "sink" onto the back of the skull. Practise this visualisation especially in the reclining positions.

When trying to alleviate a headache, you should emphasise the lengthening of the exhalation of your breath. One of my favourite tricks for this is focusing on the feeling of filling my lungs as i inhale and then filling the room with my breath as a exhale, it really helps me lengthen my exhalations in a natural even way.

1. Balasana (Child's Pose)
Perform either with your head on the floor, or with your torso and head supported on a bolster positioned between your thighs. The bolster's long axis should be parallel to your torso. (Total time 3 to 5 minutes.)
2. Adho Mukha Svanasana (Downward-Facing Dog) 
Support your head on a bolster or block. (Total time 1 to 2 minutes.)
3. Uttanasana (Standing Forward Bend)
Place your head and crossed forearms supported on a padded chair seat or table. (Total time 1 to 3 minutes.)
4. Supta Baddha Konasana (Reclining Bound Angle Pose)
A simple version is to support the torso on a rolled blanket orbolster underneath and parallel to your spine.  Support the legs with blocks or books so that you are not just 'hanging out' in your joints. (Total time 3 to 5 minutes.)
5. Setu Bandha Sarvangasana (Supported Bridge Pose) 
Support the torso on a bolster, and shoulders and head resting lightly on the floor. (Total time 3 to 5 minutes.)
6. Viparita Karani (Legs-Up-the-Wall Pose) 
Let the pelvis be supported either on a bolster or rolled blanket. (Total time 3 to 5 minutes.) To avoid any possibility of straining your back when exiting, be sure not to twist off the support. Either 1) slide off the support first before turning to your side, or 2) bend your knees, press your feet against the wall, and with an inhalation lift your pelvis off the support; then slide the support off to one side, lower your pelvis to the floor, and turn onto your side.
7. Savasana (Corpse Pose)
Take normal inhalations but lengthen the exhalations as much as is comfortable for you. When in Corpse Pose you might also want to lay a weighted sandbag, or something similar, on your forehead. As with the wrap, the pressure of the weight on your head helps release the tension.

If you were just going to practice one of these poses my favourite is Viparita Karani (legs up the wall) with a warm flannel over my forehead.

(Image source: yoga-beautiful)

Core Competency

Recent article from Jason Crandell in Yoga Journal...worth a read!

"...yoga doesn't build brute force. it teaches you to cultivate a different kind of strength: the strength that results from physical integration and connection. Physical integration is that sense of coordinating different parts of the body so that they work in concert. It's the idea that we become exponentially more powerful when the body works in unison rather then when we isolate a muscle or muscle group. When we learn this, and feel it, we have the powerful and beneficial experience of being whole..."

I like this Jason guy, he seems to know his stuff.  If you don't get the magazine i'll post a link when i find it online, in the mean time try this sequence!

Restorative Sequence

For this sequence you will need 2 bolsters (or lots of blankets to roll into bolsters), one cotton blanket, one fleece blanket, 1 belt, 4 blocks and at least 2 mats so that the floor is cushioned.

Effortless rest pose

Windscreen wipers

Knees to chest

Pavanamuktasana 

Supta Padangusthasana 1, 2 and 3.

Cat/Cow Stretch

Supported Adho Mukha Svanasana 

Supported Uttanasana

Supported Supta Baddha Konasana

Supported Upavistha Konasana

Viparita Karani 

Supta Sukhasana

Supported Savasana

Image from oldchum

Sequence

Working towards Ustrasana.

Mountain Brook pose (with x2 blankets and bolster)

Jathara Parivartanasana (with knees bent)

Virasana

Balasana – Adho Mukha Svanasana – Uttanasana – Tadasana.

Utkatasana– Virabhadrasana 1 – Virabhadrasana 2 – Adho Mukha Svanasana – Plank pose – Chaturanga Dandasana - Bhujangasana – Salabhasana – Dhanurasana - Adho Mukha Svanasana – Uttanasana - Tadasana (both sides)

Tadasana – Uttanasana – Malasana – Uttanasana  x3

Anjaneyasana - Ardha Hanumanasana - King Arthur Pose - Adha Mukha Svanasana -Eka pada Rajakapotasana (both sides)

Ustrasana x 3

Ardha Matsyendrasana

Paschimottanasana

Supported Balasana

SAVASANA

Image from here.

Sequence - Yoga for Arthritis

Came across this short chair yoga routine from Laura Staton on my internet travels.

If you try this make sure you don't over stretch the joint/joints affected if there is pain and don't fatigue the joints and muscles during a flare up.

I'd also recommend having a look at this book Yoga For Arthritis The Complete Guide.

Images by Laura Staton