Monday, July 28, 2014

In Rhythms Yoga: Monday Morning SUP Yoga

Plank pose
Move outside of your comfort zone, and move into Supported Side-Plank, Vasisthasana on the stand-up paddle board. Practicing challenging yoga postures encourages us to access fiery strength and determination. Side-Plank Pose is a one-armed balancing posture that takes a lot of upper body and core strength even while on the land. Add the element of moving water, and there are the additional challenges of finding correct placement of the hands, feet and supportive knee in order to find balance on the board. Losing your balance, and falling into the water is part of the learning experience and can even be enjoyable.

First move into Plank Pose on the SUP board: Come to the hands and knees, table-top, on the board towards the middle of the board, lengthwise. Bring the palms shoulder-width distance apart the the knees hip-width distance apart. Begin to move into plank pose on the hands and feet. Straighten the legs and create one long-line from the crown of the head to the feet. Find balance here, and lengthen the tailbone towards the heels while creating a smooth and even breath, inhales and exhales. Draw the shoulder blades flush into the back. You can stay here and work on building strength in the arms, legs and core or move on to side-plank pose.

Side Plank Pose
To move into Side-Plank Pose: Drop to the left knee and spin the right heel and torso towards the right. Reach the right hand up towards the sky and create extension in the chest and in between the shoulders. Reach length through the crown of the head so that the body is straight and long, creating a long spine. Draw the low-belly in towards the spine and lengthen the tailbone towards the heels. Stay here and breathe 3-5 rounds of breath (one inhale and one exhale is considered one-round of breath).

Come back into table top on the hands and knees and move into child’s pose. Sink the hips over the heels for a few breaths before moving into side-
Child's Pose
plank pose on the other side. Repeat the pose on the other side. Move slowly and mindfully on the board. Notice the breath, and the sensations going on in the body. Notice the sounds of the birds, the water and the wind. Take-in all of the aspects of your outdoor yoga experience and know that no effort in yoga is wasted. Each time we practice, we have the opportunity to grow, physically, mentally and even on a spiritual level.

Check with your doctor before performing any form of exercise including yoga. Always honor your body. If
a posture gives you pain, gently come out.

Christi Iacono, owner of In Rhythms Yoga

Christi Ianoco
Christi Iacono is a certified yoga teacher, at the 500 hour level, and she is the owner of In Rhythms Yoga, in Clairemont. IRY is a small neighborhood studio in Clairemont, S.D., located in
the Mounts streets. Christi has experienced many positive physical and mental transformations from her regular yoga practice. She enjoys sharing her experience, passion, and dedication with her students. She believes that yoga is accessible to all. Rather than forcing someone’s body into a pose, Christi carefully works with each individual to find the variation that will best serve their body. Contact for more info.

IRY offers regularly scheduled classes on, Sat., Sun. and Wed. mornings as well as a Tues. evening class. Go to to see the full schedule, instructors and for private lessons.

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