• Location

    Trinity Chiropractic
    3120 O street Ste B
    Lincoln Ne, 68510
    402-476-6767

  • Hours

    Open by appointment.

    Mondays: 7:30am-6:00pm
    Tuesdays: 6:30am-4:30pm
    Wednesdays: 9:00am-6:00pm
    Fridays: 6:30am-3:00pm

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Yoga

 

In our mechanical world – where pieces and parts can be replaced so easily – we have lost the idea of the unity of mind, body and spirit. We have lost the idea that each part matters to the whole. If we lose unity we have lost too much. Yoga (root word: yug) means “yoke” or “join together.” We are to understand that our mind, body and spirit are joined together intricately and purposely. “The body is meant for the Lord and the Lord for the body. The spirit does not free us from the body but helps us to use our bodies in responsible living through our worship, through our work, through all that we do before God.” (An Invitation to Christian Yoga) As you begin to Create a Trinity Lifestyle embrace yoga and embrace the beauty and simplicity of what God desires to do in your mind, body and spirit!

 

Click on one of the below links to view the yoga poses and instructions. After each set of instructions, you will also be able to view a tutorial video of that specific yoga pose.
Note: You will need a timer. It should take you approximately 30 minutes to complete the yoga poses. Remember to dedicate this time completely to you!

 

Back

  • Lie down on your belly and place the forearms in front of you with the elbows in front of the shoulder line. If your back feels tight move the elbows until you are comfortable.
  • Place the top of the feet on the floor and relax completely letting the weight of legs relax into the ground (Figure A).
  • Have your gaze soft or your eyes closed.
  • Bring all your attention into your breath. Inhaling and exhaling through the nose, long and deep and notice your belly ‘dancing with the floor.’
  • Using the breath; scan your entire body to see where you are experience resistance and use the exhalation to release.
  • Go ONLY as far as you meet resistance – LESS is MORE!
  • Hold the pose for 3 minutes. (the reason for the timer)
  • If you find your mind wandering in other matters, please bring the awareness back into your body and breath.
  • Room for growth: if you are doing this pose and feel no more resistance you can be creative with it, accentuating the lumbar curvature in your spine by bending the knees (Figure B) or straightening the elbows (Figure C).

 

 

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Back of Shoulders

  • From the previous Back-Bending pose come back to the initial pose and thread your right arm UNDER your left arm and send the left arm as far to the right as it’s comfortable so that the arms are crossed in front of your chest.
  • The palms are facing down.
  • Make sure the shoulders are even, if one side is lifting more bring the hands closer to each other. This will also ease the pose.
  • Drop the weight of the head down. (Figure D)
  • You can use a block under the forehead for support if needed (Figure E).
  • Have your gaze soft or your eyes closed.
  • Bring all your attention into your breath. Inhaling and exhaling through the nose, long and deep and notice your belly dancing with the floor.
  • Using the breath scan your entire body to see where you are experience resistance and use the exhalation to release.
  • Go ONLY as far as you meet resistance… LESS is MORE.
  • Hold the pose for 3 minutes.
  • If you find your mind wandering in other matters, please bring the awareness back into your body and breath.
  • Make sure you do the other side! (Thread opposite arm through)

 

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Hips

  • Come onto all fours and bring the LEFT foot forward to a 90 degree angle either in between the hands or on the outside of the left hand.
  • Have the toes of your left foot point straight forward and, if able, walk the left foot to the left giving more rooms for the hips to open.
  • Relax the top of the right foot (back) into the ground.
  • Draw the back knee away from the hands as far as it’s comfortable (Figure F).
  • You may need to use blocks or thick books under your hands to lift you up. This will ease the pose (Figure G).
  • Start dropping all the weight down to the ground including the head. Make sure this is comfortable on your neck (Figure H).
  • Have your gaze soft or your eyes closed.
  • Bring all your attention into your breath. Inhaling and exhaling through the nose, long and deep.
  • Using the breath scan your entire body to see where you are experience resistance and use the exhalation to release.
  • Go ONLY as far as you meet resistance, LESS is MORE
  • Hold the pose for 3 minutes.
  • If you find your mind wondering in other matters, please bring the awareness back into your body and breath.
  • Make sure you do the other side!

 

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Hamstring

  • Slowly roll half way up resting your elbows on your thighs.
  • Feet are hip width apart with the toes straight forward.
  • Knees are bent comfortably (Figure I).
  • If you want more you can release the arms to the floor and hold the opposite elbow allowing yourself to hang down like a rag doll (Figure J).
  • The head is dropping down.
  • If you are comfortable you can work into straightening the knees, but not locking them, ONLY if you are absolutely comfortable everywhere (Figure K)!
  • If your low back feels tight, keep the knees bent and elbows on the thighs.
  • Have your gaze soft or your eyes closed.
  • Bring all your attention into your breath. Inhaling and exhaling through the nose, long and deep.
  • Using the breath scan your entire body to see where you are experiencing resistance and use the exhalation to release.
  • Go ONLY as far as you meet resistance, LESS is MORE
  • Hold the pose for 3 minutes.
  • If you find your mind wondering in other matters, please bring the awareness back into your body and breath.

 

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Front of shoulders

  • Roll a towel or blanket as shown. Place underneath the bottom tip of your shoulder blades and lie down with your knees bent (Figure L).
  • Make sure you are comfortable; you might need to move the blanket up or down your back, depending on where you feel tight.
  • Open your arms in ‘Goal Pose’ in a 90 degree angle (Figure M).
  • Slowly straighten your legs (Figure N).
  • If you feel very comfortable bring the arms over the head and hold the opposite elbow (Figure O).
  • In this pose make sure your low back is comfortable.
  • Keep the knees bent and elbows on the floor for a simpler variation.
  • Have your gaze soft or your eyes closed.
  • Bring all your attention into your breath. Inhaling and exhaling through the nose, long and deep.
  • Using the breath scan your entire body to see where you are experiencing resistance and use the exhalation to release.
  • Go ONLY as far as you meet resistance, LESS is MORE.
  • Hold the pose for 3 minutes.
  • If you find your mind wondering in other matters, please bring the awareness back into your body and breath.
  • To come out of the pose, lift your hips to remove the blanket and roll to one side of your body in fetal position and breathe.

 

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Twist

  • On your back, plant the feet the width of the mat (or towel). With the knees bent, clasp your hands under your head. Relax elbows to the floor.
  • Take a deep breath and as you exhale drop the legs to the Right and look to the Left (figure P).
  • If you want a slightly harder variation, bring the Right ankle on top of the Left knee (Figure Q).
  • In this pose make sure your low back is comfortable so bring awareness to the navel coming into the spine as you exhale.
  • Have your gaze soft or your eyes closed
  • Bring all your attention into your breath. Inhaling and exhaling through the nose, long and deep.
  • Using the breath scan your entire body to see where you are experience resistance and use the exhalation to release.
  • Go ONLY as far as you meet resistance, LESS is MORE.
  • Hold the pose for 3 minutes.
  • If you find your mind wondering in other matters, please bring the awareness back into your body and breath.
  • Make sure you do the other side!

 

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Relax

  • On your back with the knees bent or straight, take a moment to feel. Feel your breath, feel each part of your body. Bring your hands to the belly and start breathing into the hands. Allow the belly to expand like a balloon as you inhale, relaxing completely on the exhale, repeat 10 times (Figure R)
  • When ready release the hands to the side and if your knees where bent, straighten the legs into the mat allowing the feet and toes to relax.
  • Let go of the need to control the breath and scan your entire body, from the feet to top of the head.
  • A nice variation is placing a rolled blanket under the line of the spine starting at the sacrum (the lowest part of the spine) or just below the waist and allowing the arms and shoulders to rest down. This will open up the front of the chest allowing open-ness to occur (Figure S).
  • Hold the pose for 3 minutes or as long as 10 breaths.
  • To get out of the pose roll to one side in fetal position and pause. Use the hands to support the weight of your body and roll up keeping the chin close to the chest. The last part that comes up is the head.
  • Keep your eyes closed for a moment in your sitting position. Feel what you have accomplished. A small prayer of gratitude is much welcomed here!

 

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