This is a collection of F.R.Y.’s Social Media Posts on Tuesdays, focusing on asana/pose techniques, in case you missed any on Instagram, Facebook, or LinkedIn.

20211116 – Fish Pose

Tight clothing or equipment, neckties, tightly buttoned shirt collars, and shoulder straps create limitation of movement, especially in the shoulders and cervical region. This is greatly emphasized by spending hours hunched over a computer, steering wheel or desk. This posture relieves stiffness and tightness in the neck and shoulders.

How to:

  • Lie down on mat with legs together, extended forward
  • Place both hands, palms down under body
  • Reach hands as far down towards knees as possible, pulling shoulders further back
  • Take a deep inhalation
  • Bend elbows, pushing them into mat, lifting chest up
  • Slowly and mindfully lower head back so the crown of the head lightly touches the mat (NOTE: if head does not yet touch the mat, place a small folded blanket under the head until the flexibility arrives)
  • All the weight should be in elbows and forearms and not on head
  • Exhale, taking care not to collapse as you exhale
  • Take a few breaths here
  • To exit, lower down onto your back, releasing hands from underneath

20211123 – Sphinx Pose

F.R.Y. Tuesday Technique: Sphinx Pose

“Taking care of the spine should be of utmost importance for everyone, especially for First Responders who need to have the ability to move freely during on-duty circumstances, risky for them and the people involved in a specific situation. Without a healthy spine, sitting up straight, bending over to pick up objects, walking, twisting and moving your neck can become extremely difficult or painful.” 

~F.R.Y. First Responders’ Yoga. The Book page 197, available on Amazon

How to:

– Lay down on abdomen, place hands on the mat, palms facing downward and elbows aligned directly under shoulders, 

– Reach the top of the head forward, while lifting your chest, elongating the spine

– Pull shoulders back from the neck so that shoulder blades slide down back. You should feel your breast bone slightly lift in the process

– As you breathe, feel your breath go deeply in the direction of abdomen and lower back

– To exit, lower head and shoulders to mat, release hands

20211207 – Low Lunge Pose

This pose not only stretches the hip flexors, front of the back leg and the muscles around the knee, it also provides a stretch for the intercostal muscles, the small muscles between the ribs. It helps to improve the strength and flexibility also in shoulders, arms, abdomen, back and knees. 

How to:

  • Stand at the top of your mat, feet hip distance apart
  • Both hips and both shoulders align with the short end of your mat
  • As you exhale, step straight back with your left foot, landing on the toes with the leg straight, reaching the left thigh to the sky while the toes are grounded
  • Bend the front right knee
  • Lower the back knee to the ground
  • Both hips and both shoulders should still be aligned with the front end of your mat
  • Reach your arms forward and up to point to the sky, upper arms by your ears

20220118 – Reverse Plank

Many First Responders push weights to build strength, and also don heavy safety equipment, and carry and lift heavy loads. These all create tightness in the shoulders and impinge mobility.

Reverse Plank (or Inclined Plane) stretches the front portion of the shoulders and wrists as well as strengthens the arms and wrists.

How to:

– Sit in the middle of your mat with your legs extended straight in front of you

– Place your hands behind you, fingers pointing backwards, stretching forearms and  wrists

– Lean back slightly, feeling the opening in the chest and front shoulders

– Take a deep inhalation

– As you exhale, push into the heels and raise your hips as high as possible into a reversed plank

– Try to bring the feet flat to the floor, stretching the front of the ankle

– Lower the head backwards if possible, to stretch the front throat

– To exit, lower down gently

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