Morning Yoga Routine For Inner And Outer Beauty – Home /Alignment , Awareness , Balance , Core , Mindfulness , Weekly themes /Inner and Outer Spirals: Moving Toward Balance
Inner and Outer Spirals are a pair of alignment principles commonly applied to the hip girdle. These principles are specifically designed to lead us towards balance, because they are based on the awareness that well-being is a state of balance, not an extreme state. This perspective goes against the widespread belief that more is always better. This also goes against the belief that the opposite of something that is “bad” must be “good.” The Inner and Outer Spiral allows us to feel in our own bodies that neither of these two beliefs, however widespread, is true. Because of their inherent balancing properties, and because they require and teach complex core movements, Inner and Outer Spirals are incredible tools for improving your well-being.
Morning Yoga Routine For Inner And Outer Beauty
Conventional yoga alignment instructions often tell you which direction to move, but generally not how far. This is done at least to keep things simple, but simplicity is not necessarily good. Directions can encourage students with overly rounded backs over time to reduce that rounding. However, when a student applies these directional cues too enthusiastically, it can ultimately lead the student past the point of balanced alignment. This can lead to the opposite of excessive flattening of the thoracic spine.
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Even generally good yoga instruction resources sometimes fall into this trap. Even if they know this dualistic view is not true, it is difficult to resist the appeal of a simple statement: “Reverse the curve!” (title of yogauonline.org article about reducing hyperkyphosis), sounds good. But apparently not. And this is not just a pointless philosophical debate. Physiotherapists are now witnessing a new phenomenon: Yogis with thoracic spines that are so flat that they cause health problems.
The tendency to overdo directional alignment cues is easily recognized in the simple cross-legged sitting pose of Sukhasana. Beginners have a tendency to slouch here and turn their backs. One of the reasons for this is a feeling of tightness in the hips. Another reason is that they don’t think much about the shape of the spine. On the other hand, many intermediate students notice a tendency to slouch when sitting. As a result, they learn to compensate for the rounding of the lower back. Unfortunately they often overcompensate by forcing their hunched upper back into an arch, which is just as problematic as slouching. Slouching and trying so hard not to slouch makes it hard to breathe, and when you can’t breathe, you can’t be conscious either.
Rather than slouching or forcing ourselves not to slouch, the Inner and Outer Spiral shows us another way. Let’s call this the middle way of yoga. Skillful spiral balancing shows us how to find a place in the middle, where spaciousness is created and attention is supported.
The beauty of the Inner and Outer Spirals is that their opposite actions are always applied in pairs. The explicit goal is to bring you to balance in the middle, no matter where you start. By always engaging in tandem, the Inner and Outer Spirals avoid the potential for one-way alignment cues to be very detrimental.
Anatomy Of Yoga: An Instructor’s Inside Guide To Improving Your Poses: Ellsworth, Dr. Abigail: 9781554076987: Amazon.com: Books
Spinal misalignment is generally caused by successfully avoiding performing the most logical (but not the easiest) movement. That place is usually the hip joint, but sometimes also the shoulder joint. After minimizing movement in the hip joint, you task your spine with filling in the gaps. This pattern of minimizing movement in the hip and shoulder joints is what causes the decline in sitting and banana back poses in Handstand.
In the hip girdle, the application of two spirals is easiest to understand and provides the most immediate benefits. Here the Inner Spiral is the movement of the front of the thigh inward towards the midline of the body. This inward rotation causes the femur to root deeper into the hip socket, and the sit bones to move apart. More specifically, this also causes the top of the hips to tilt forward (“anterior hip tilt”) and the lower back to arch more strongly.
The Outer Spiral involves an outward rotation of the front of the thigh and tailbone downward and forward. It also involves backward rotation of the hip peak, also known as “posterior hip tilt.” The Outer Spiral flattens the lumbar arch or even rounds the lower back.
Taken to the extreme, either Inner or Outer Spiral by itself feels awkward and looks downright silly. But if you apply it in a balanced way, it will naturally and elegantly bring you to a point of balance. They get you to a place where your lower back has a natural, broad, and gentle arch.
Simple Morning Yoga Routine
However applying a combination of Inner and Outer Spirals will yield more benefits. In addition to rebuilding the natural arch in the lower back, the combined action of the Inner and Outer Spiral engages the core muscles in the front and back of the body. This in turn creates a stronger connection between your legs and body, engages the mula bandha, and supports the lower back. This contributes to a sense of integration, strength and balance, especially in standing poses and inversions. Lastly, balancing the spiral increases your attention. To pay attention to your hips, and place them intelligently, you have to adapt to the moment.
Sign up for Gernot’s weekly newsletter to read thoughtful and thought-provoking reflections on mindfulness, alignment, anatomy, and breathing. My simple morning yoga routine will help you banish drowsiness, stretch stiff muscles and creaky joints, gently energize your body and focus your mind. . After this practice, you will be ready for a fun and exciting day.
The key to a morning workout is to be gentle with yourself, start slow, keep it simple and just move as your body wants without any pressure or expectations. If any of these poses don’t feel right, adjust them or move on.
Remember this! If you want to keep returning to the mat regularly, you have to be kind to yourself and enjoy your workouts. Even if you just spend a few minutes in child’s pose and moving your breath through cat and cow pose (the first poses of this routine), I’m sure you’ll feel the difference in your body and mind.
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Kneel on the floor with your big toes touching and your knees hip-width apart or wider. Sit back, lower your body towards the floor and move your hands in front of you as you fold forward.
Focus on your breath here: inhale deeply to feel the expansion in your stomach, ribs and back, exhale deeply to relax your entire body and sink your forehead deeper into the earth and your hips heavier into the your heels.
From child’s pose, raise onto your hands and knees, positioning your hands directly under your shoulders and knees under your hips. As you inhale, arch your spine so that your stomach drops toward the floor. Look forward and think about pulling your chest forward.
As you exhale, round your back, lifting your spine toward the sky. Push the floor away, pulling your shoulder blades apart and tucking your chin toward your chest. Inhale as deeply as possible so you can do this movement very slowly and mindfully. Continue moving your breath between cat and cow poses.
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From your hands and knees, tuck your toes under and lift your hips up and back. Keep your knees bent to start and feel the stretch in your spine. Then straighten one leg at a time as if you were walking in place. When you feel ready, lower both heels to the floor and straighten your legs as much as you can while keeping your spine long.
From downward-facing dog, step your right foot forward between your hands and lower your left knee to the floor. Drop your hips forward and down so that you feel an opening in the front of your left hip. Stretch your arms above your head, or if that feels too much, place your hands on your front thighs.
Raise your left hand to the floor in line with your right leg and extend your right arm straight up by twisting from your stomach and looking up. If you like, tuck your back toes under and lift your back knee.
Next, step back into downward facing dog. Repeat the low lunge and circular lunge movement with the left leg forward, then back again into downward dog position.
Inner And Outer Spirals: Moving Towards Balance
From the bottom, dog bend both knees and slowly move your feet forward until your hands bend your knees as you step. Take your time here, feeling each foot land and the gentle opening through your hamstrings. When you reach the top of the mat, grab the opposite elbow and let your upper body hang firmly toward the floor. Try swaying gently from side to side. Remember to keep your knees bent so you can release
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