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To practice Staff Pose the individual begins seated on a quarter fold blanket (or other modifications described in this video) in spinal neutral, with psoas muscles relaxed and hands gently resting behind the pelvis. Staff Pose is designed to help address soft tissue, vascular structures and nerve gliding. Through careful alignment in this posture, both the upper and lower body can be strengthened.
Seated on a quarter fold blanket, legs are cradled near groin maintaining spinal neutral, with the pelvis free to move. Move as desired further into pose by using a hip strategy to move forward or opening feet outward. TATD breath is maintained throughout the pose. The pose prepares the individual for more complex yoga poses which require hip Faber as well as increases the extensibility of the hip adductors and groin muscles.
A unique kneeling posture with the spine in neutral and the pelvis in a triplanar position. One leg is extended out while the other remains bent under hip. Arm spirals are used to reach skyward and toward the extended leg while side bending is practiced in a small range of motion. Chin, shoulder, hip locks, and TATD breath are all used in this posture. Stability is created in multiple joints when this posture is practiced.
Open Faced Cow Arms
Seated in a chair, on blocks, blankets or in thunderbolt, one arm reaches up the back while maintaining form closure of the shoulder, the opposite arm reaches up and back fully externally rotating the shoulder. It is important to maintain TATD breath and a pain free neutral spine positioning. This posture is used to mobilize fascia and improve shoulder mobility. Measurement of glenohumeral external and internal rotation is possible from this position similar to the Apley’s functional reach test.
The Boat pose requires healthy tissue, powerful TATD breath, and strength of synergist muscles. From a seated position, using spinal neutral and TATD breath, one leg is raised at a time parallel to the earth. Hands can offer support behind knees or be spiraled out away from the legs. Nerve flossing can be done while in this pose by flexing and pointing the toes, or by bending and straightening the legs.