RESTORATIVE-YIN YOGA involves supported body/mind relaxation. This is gentle, gentle yoga that promotes deep relaxation for stress reduction while also stretching and rehabilitating connective tissue.

Friday, February 22, 2013

Soft Power Yoga II

Soft Power Yoga II

Parivrtta Adho Mukha Svanasana

SOFT POWER YOGA II is an extension of Soft Power Yoga practice.  It stresses more attention to strength and flexibility.  It utilizes the core elements of Soft Power Yoga:
  • Overall deep comprehensive stretching for spindle release in muscles and ligaments through
  • sequences of related poses [to extend stretching to selected areas],
  • holding poses [“hanging out” in poses], and
  • deep breath [inhalation to compress soft central organs and exhalation to stretch farther].
[See previous posts: Soft Power: A Remarkable Outcome of Restorative Yoga 10/1/11, Soft Power Mini-Workshop Notes 4/15/12, and Deep Comprehensive Stretching: Soft Power Yoga 1/1/13.]

Soft Power Yoga II differs in adding both more strength poses such as handstands and low balances and more intense flexibility by either adding an element to a pose to work an additional body area [“down facing dog with rotation of torso”] or more intense flex that requires more flexibility in multiple parts of the body [e.g., “down facing dog with head touching matt:” lower back, curving of upper back].  Additional asanas (not demonstrated here) that add elements include, for examples, “revolved forward fold” [Parivrtta Uttanasana], “bound side angle pose” [Baddha Parsvakonasana], and “pigeon with a twist” [Eka Padarajakapotasana].

Adho Mukha Vhrksasana
[Legs can be brought to various positions.  With practice, one leg (and then both legs) can be brought straight out and to the floor.  Preparatory poses can involve being farther away from a wall and facing the wall, walking one leg up the wall and then the other, first bending at the waist and then straightening the body into one side of a triangle with the floor and wall forming the other sides.  Preparatory work will also strengthen wrists.]

Adho Mukha Svanasana II

Adding Tip Toe to “Bed Pose” and “Reclining Hero Pose” is also an example of adding components to base poses.
Tip Toe Paryankasana
[Preparatory poses can involve a sequence of variations of “bed pose” (Paryankasana) and “reclining hero” (Supta Virasana), adding a folded blanket under feet to raise feet and then coming to tip toes and gradually lowering pelvis over time (with caution to protect arch of foot and big toe due to increased tension there).

Due to intensity, Soft Power Yoga II sequences do reduce the relaxation element and lower the optimization of body-mind-spirit integration. 

And so, to reduce the negative impact on relaxation, Soft Power Yoga II might be best practiced when flexibility allows for relaxation in these poses.

Malasana II
[Gradually drawing head closer to feet as well as grabbing forearms]


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