Stretch of the Month: The Wall Lunge

It is the beginning of the new year and we are starting with a brand new Stretch of the Month, The Wall Lunge. This stretch targets your quadriceps and hip flexors. Since it is January, month #1, and this particular stretch can be quite intense let's go over some basic safety tips for stretching...

1. Remember to breathe throughout the entire stretch. If one area feels particularly tight, send the breath directly to that spot.
2. Only go to the point of "good" pain. If you feel a pull, strain, or pain in any position release it and ask for a modification. This way you'll get the full benefit of the pose without injuring yourself.
3. Always warm up prior to stretching. This could be marching in place, a light walk/jog, or circling the joints.

For The Wall Lunge make sure you have a blanket, towel, or rolled up mat to protect your knee in this pose. The Wall Lunge can feel extreme especially for runners or people with tight thighs and hips. Practicing this pose will decrease low back pain and create more range of motion in your hips for your everyday and fitness activities.

-Place your knee padding on the floor up against a wall. Get on all 4's facing away from the wall. Place your right knee in the crease where the floor and the wall meet. Your right shin should be against the wall with your toes pointing up to the ceiling.
-Place your hands on the floor in front of you and step your left foot in between the hands.
-Square off your hips by pulling the left hip back and moving the right hip forward. Engage your abdominals by bringing the low belly in towards your spine.
-Bring your hands to the top of your left thigh so that your body is upright (shoulders directly over the hips). Let your hips sink forward with the tailbone curling forward slightly.
-Make sure your low back is lengthening and the shoulder blades are sliding down the back. Front ribs are knitting in and together, and the sternum is reaching up to the ceiling to broaden the chest.
-Take 5 deep breaths and repeat on the other side.

Modifications: "What if?..."

"This is too intense for my leg against the wall!..." Move your knee a few inches away from the wall. If this is still too much, move completely away from the wall and keep the entire lower leg on the floor.

"I don't feel anything..." Make sure your upper body is upright, you are engaging your abdominals, and the pelvis is slightly moving forward.

"I need more of a stretch..." Reach your arms up to the ceiling and take a high arch in the upper back. Try to reach the wall behind you without compromising good form in your low back.

Good luck with this one! (Stretch class can't wait to move on to February's Stretch of the Month). Contact me if you need ideas for special modifications, or come to class to give it a try and get hands on help!

Are you ready to SHINE in 2009?

Happy New Year!

A mentor of mine introduced me to this fabulous phrase for the New Year: "Prepare to Shine in 2009!"

I love this because it creates a personalized uplifting image to start the new year. This time of year can be overwhelming with to-do lists piled up after the holiday season, getting back into full time work schedules, and pressure to determine your resolutions for the entire year. Instead of making the traditional resolution list (lose weight, make more money, etc.), try restructuring your list into ways you'd like to shine in 2009! Or better yet, challenge yourself to find ways to make yourself and others shine everyday. Start upon waking tomorrow, by committing to do at least one thing during the day that will make you and someone else feel great. If you do this everyday, you will absolutely have an exceptional year.

It's never too late to have a happy, healthy, wealthy, and wise year. Begin at this moment! Go ahead, and SHINE...

Stretch of the Month: Restorative Chest Opener

December's Restorative Chest Opener is a helpful pose to counter the stress and anxiety of the holiday season. Many of us immediately take stress into the neck, shoulders, and upper back. This pose will open your thoracic spine (the area that is so often rounded from activities like working at your computer or sitting on the train), release tightness in your trapezius muscles (muscles of the upper back & neck), and relax the entire body. Try it at the very end of your workout or to calm the mind & body before bed.
In order to do this you will need either two yoga blocks or two blankets/large towels. If you are using blankets or towels, you will need to roll them so that one is about 6" thick and the other is about 10" thick.

-Sit down on your yoga mat or any comfortable, warm place on the floor. Position two blocks or rolled up blankets behind you. The first should be placed at a medium height about 6 inches behind you. The second should be placed at a taller height about 6 inches beyond the first block.
-Lean back and use your hands to position the first block across your shoulder blades.
-Continue to lean back and use your hands to position the second block underneath your head. Your head should be slightly higher than your shoulders.
-Both blocks should be in a stable and comfortable position, so that you can release your body weight and not feel like you are straining anywhere to be in this pose.
-Externally rotate your arms so that they are resting on the floor by your sides with the palms facing up to the ceiling.
-Lengthen your legs straight on the mat. Make sure the inner thighs are rotating down toward the floor so that your legs are not externally rotating.
-Let your eyes close, focus on your breathe, and let your body relax. Rest in this position for about 2 minutes.
-To come out of the pose make sure to bring your chin in towards your chest, and use your hands to protect the back of the neck. Take your time and be gentle with yourself as you release the pose.

Modifications: "What if..."

"I don't feel like I can release my body weight into the blocks"...Make sure the blocks are not tipping on their edges. They need to be flat on the floor and also on the flat surface of your shoulder blades and head.

"My low back feels arched and my neck is cramped"...Your first block is not in the right position on your back, check to make sure it is under the shoulder blades.

"This feels like too much for me"...Lower the level of your blocks or roll your blankets less thick.


After this pose you should feel more calm, less anxious, and open through the shoulders, chest, mid & upper back. It's a great restorative position after you've spent the day holiday shopping or been with your relatives. In the Restorative Chest Opener you can also take time, as your heart is opening up to the sky, to think of the things you are thankful for and welcome new things into your life for the new year.