Posture exercises to prepare the body for yoga

Posture Exercises to Prepare the Body for Yoga

7/6/2016

A yoga practice can be wonderful both physically and mentally, but only if your body is capable of performing the poses. Many people, because of our sedentary lifestyle, are taking a body that is imbalanced posturally and incapable of performing many of the poses correctly. This not only makes yoga difficult and not enjoyable, but can lead to injury and chronic pain issues. The video below takes you through a series of pre-yoga and post-yoga sequences that are designed to balance your body's posture, restore function, and prepare your body for the demands of yoga.

If you regularly practice yoga, at home or at a yoga studio, do this routine daily for the next week and see how it changes your yoga practice and how you feel all day long.

Comment below and let me know how it went and what changes you felt.

11 Comments

Kim

7/19/2016 11:39:18 am

This was my new menu for a week and I absolutely loved how my body responded! I gave it to my yoga students during class as well. I loved it.

Matt Whitehead link

7/19/2016 11:48:40 am

Hi Kim, That's great! I'm glad your body responded well to this routine. What changes did you notice? Could you feel your function being better while practicing yoga?

What did your yoga class think of the exercises and sequence?

I've had a lot of yoga instructors add this to their classes and other things I have taught them and they find their students just love the changes.

jackie reeves

8/3/2016 07:55:45 am

Hi Matt, AWESOME! I will definitely add these to my class format...
I noticed that Static Extension was different than how I learned it a few years ago.... I remember it as you bring the hands forward, and then re-stack shoulders over wrists...is the version in this video just a variation of the original Static Back, or has it changed? thanks! I am excited to see you tomorrow...the timing on this newsletter is so amazing as I have just rec'd a new diagnosis of "moderate osteoarthritis" in my R hip...yikes! I better get in back into the Egoscue mode!

Matt Whitehead link

8/3/2016 08:48:43 am

Hi Jackie! Let me know how your class likes the e-cises and what impact it has on their execution of their yoga poses.

The Static Extension Position shown in the video is the same, you just don't see her walk her hands forward 6 inches, she just starts in that position. You can see that her hips are in front of her hips by several inches and her shoulders are over her wrists. No change from the original.

Regarding your hip - what do you believe? :)

jackie reeves

8/17/2016 07:12:53 pm

Hi Matt, I have been doing my e-cise menu since I saw you 2 weeks ago and it is so amazing! What osteoarthritis????? the pain and instability that I was experiencing is GONE! I will keep on doing this menu until Oct. and then book another session with you before I head south for the winter...thanks again...you are awesome..

Diane Donlon

10/1/2017 05:19:00 pm

Hi Matt,
Can you suggest any exercises to strengthen the knees and stretch/lengthen the ham strings and quadriceps? Thanks

Matt Whitehead link

10/5/2017 12:18:20 pm

Hi Diane, How strong your knees feel, since your knees are just a joint, is really about how strong and functional your feet, lower legs, thighs, and hips are. When knees feel weak or unstable it is usually a combination of the feet, ankles, knees, and hips not being aligned properly as the primary problem. After your joints are aligned correctly, building up strength and function in your entire leg will increase stability and the feeling of strength in your knees.

This video routine can help align your feet, knees, and hips: https://www.youtube.com/watch?v=7PJJVBsk_YE&list=PLp1iVEKh6u0hsFobS-jLWFZjJe3S_5OeI&index=19

A couple good stretches for the hamstrings are shown in this video I made 7 years ago for my old business (I'm the one doing the exercises): https://www.youtube.com/watch?v=9C8f3BC6wDE&t=75s

To stretch the quads here are two videos that show the Standing Quad Stretch (easier): https://www.youtube.com/watch?v=ppx-BbCpJd4

Wall Quad Stretch (harder): https://www.youtube.com/watch?v=OZoUluie0Zk

Let me know how this all goes!

If you'd like any personalized help, just fill out the contact form on my website for a free 30-minute posture evaluation.

Valerie link

2/11/2021 02:33:23 pm

I live rurally and have just started practising from home. Im very out of shape. Would something like this be okay to do without the yoga daily to prep prep yourself before launching into any yoga regime? I did attend a yoga class but it was too advanced. Have been stretching daily and practicing some poses for over a year, but the class instructor had us trying to do really advanced poses like hand to toe hold, and even resting the entire body weight on the knuckles only as well as shoulder rolls and shoulder stands. I have a sore lower back after that session and actually sat some poses out and did not do the ones I discuss here. I just wondered also if you can link me to a good beginners yoga workout for someone who doesn't have a strong core? thanks

Matt Whitehead link

4/21/2022 11:58:22 am

Hi Valerie, Great question and yes absolutely you can do this in preparation for yoga in the future! Also go to Youtube and search for "Egoscue Sonima" for more videos that you might like. You could also search Youtube for "yoga for beginners" for some easier yoga routines to start with.

2/26/2023 07:18:14 am

Hi,
Is there an other source for the pre- & post-yoga egoscue/alignment videos? This one seems to be no longer available and marked “private”.
TIA!

Joanne Bergstrom

3/12/2023 08:00:21 am

What happened to all the egoscue sets that were published on Sonoma? I think that before yoga set was one of them. I miss them! 3/12/23

Posture Exercises to Prepare the Body for Yoga

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