Encore University Spring 2021 Yoga for Musicians Yoga Poses (Asana

Encore University Spring 2021 Yoga for Musicians with Jenni Brandon (E-RYT 500, RPYT)

From class on February 2, 2021

1 minute meditation with breath Begin to follow the breath and as you work do, think on these words: Find a comfortable seated position on the floor or in a chair, or you may Inhale: I know that I am breathing in also lie down on the floor. Close your Exhale: I know that I am breathing eyes. out

Bring your attention to the breath, Repeat this for a minute or longer. taking a couple of deep breaths to allow yourself to settle into this When finished slowly open your eyes practice. and feel the effects of a calm and focused meditation session.

Yoga Poses (Asana) to practice this week

Bound Angle pose (Baddha konasana)  Come seated on several blankets or bolster so that knees can come below the hips and pelvis is in neutral  Bring soles of feet together, pressing heels into each other to support lengthening inner thighs Modifications – support knees by placing blankets under them

Goddess Pose (Utkatakonasana)  From standing, take feet wide, turning out at a 45 degree angle so toes and knees point in same direction  Bend knees and sink slightly into this pose  This is a great pose for building strength in the thighs, opening hips and groin and creating space in the pelvis!

Child’s Pose (Balasana)  Kneeling, take knees as wide as mat  Sink bottom back toward heels (bottom may or may not touch heels)  Place forehead on the ground, on hands, or stack several blankets under the torso and head and rest in a supported version of this pose  A great restorative pose!

Chair Yoga Pose: Wide leg open hip pose wit h twist Taking feet wider than hip distance, turn toes and knees out so they face the same direction. Bringing either the left elbow to rest on the left thigh, or for a deeper stretch extend your left arm toward the ground inside the leg, use the leverage of the arm on the left leg to help rotate the torso toward the ceiling, extending opposite arm to ceiling, taking several breaths. Come back to seated and repeat on other side.