ORIENTATION SEQUENCE

Size: px

Start display at page:

Download "ORIENTATION SEQUENCE"

Loreen Marsh
5 years ago
Views:

1 ORIENTATION SEQUENCE

2 In-Trinity builds strength, deepens flexibility and improves balance, coordination and agility. For the first time, you will access movements never possible before, taking your training further than you ever imagined. Modifications Options for those who need to accommodate limited range of motion Progressions Opportunities to advance the movement ZEN CHI 0 1 COBBLER 02 PYGMI 03 STAND TALL 04 FORWARD BEND PULL RAILS FLEX FEET 05 TOE TOUCH GRAB RAILS LAT STRETCH 0 6 PLANK ON FOREARMS 0 7 PUSHUP 08 PIGEON 0 9 STICKS EARTH SKY HORIZON 1 0 EARTH & SKY 1 1 OPPOSITE HORIZONS 1 2 DRUM TO THE HORIZON ALTERNATE DRUM FAN OVERHEAD ALTERNATING FAN SQUATS WITH STICKS SIT UP WITH STICKS LEG EXTENSION BRIDGE FIGURE FOUR SPINAL TWIST ROLL UP PLOW HAMSTRING STRETCH WITH STRAPS ZEN CHI

3 ZEN CHI Sit at top of board facing downhill Sit in easy pose, half lotus, full lotus or one leg bent with foot on board and other foot on ground Maintain a straight spine, neutral chin and keep shoulders pulled down and back Cross straps and place at your upper back with one strap over one shoulder and other strap over opposite shoulder Hold straps in both hands just below navel Pull straps and hinge at hips as you lean forward slightly Close your eyes, sit quietly and breathe normally When you come out of Zen Chi, release straps, extend legs and gently shake them out

knees to fall to the sides Maintaining a long, straight spine,

4 COBBLER With legs extended in front of you, lengthen spine Bend knees and use hands to pull feet in towards pelvis, allowing knees to fall to the sides Maintaining a long, straight spine, hinge at hips and bring forehead towards board Ensure hips stay on board

PYGMI With feet flat on board hip width apart, bend knees into a squat Bring arms to insides of knees with hands in prayer position Take thighs wider than torso Press elbows against

5 PYGMI With feet flat on board hip width apart, bend knees into a squat Bring arms to insides of knees with hands in prayer position Take thighs wider than torso Press elbows against knees with forearms parallel to ground Lift and lengthen through spine, do not round back. Weight is on heels. progression Bring feet closer together, lift heels off board and hold legs apart

6 STAND TALL Stand up at bottom of board and rotate to face uphill Keep feet close together Stand tall, lift pelvic floor into neutral alignment and pull abdominals in Pull shoulders down and back Stand with your arms to the sides and relax fingers

FORWARD BEND PULL RAILS FLEX FEET Keep back long and straight as you hinge at hips to fold over Bring hands to side rails and slide either up or down to achieve the stretch

7 FORWARD BEND PULL RAILS FLEX FEET Keep back long and straight as you hinge at hips to fold over Bring hands to side rails and slide either up or down to achieve the stretch you need. Maintain a straight spine. Relax shoulders and neck Flex feet PROGRESSION Reach rail behind you, keep legs straight, toes on board and pull to further elongate back

8 TOE TOUCH GRAB RAILS LAT STRETCH Bend knees and slide both hands down left rail Micro bend left knee, pull on rails and continue to bend right knee Alternate sides

PLANK ON FOREARMS Transfer weight onto hands and extend legs Bend elbows and bring to board Stack shoulders over elbows and wrists Pull abdominals in and keep neck inline with spine Maintain a

9 PLANK ON FOREARMS Transfer weight onto hands and extend legs Bend elbows and bring to board Stack shoulders over elbows and wrists Pull abdominals in and keep neck inline with spine Maintain a straight line from head to heels Keep legs straight and heels pushing towards board Hold MODIFICATION Bend knees to board, stacking shoulders over elbows and keep a straight line from head to knees

Pull abdominals in, tailbone down, legs straight and heels pushing towards board As you lower and raise for a

10 PUSHUP From PLANK, bring weight onto hands Move hands outward and hold sides of board, gripping rails. Ensure shoulders are stacked over elbows and wrists. Pull abdominals in, tailbone down, legs straight and heels pushing towards board As you lower and raise for a pushup, keep elbows pulled in towards midline of back Do not dip chin towards board and keep neck inline with spine MODIFICATION Bend knees to board and keep a straight line from head to knees

PIGEON Bring right shin forward and place in a diagonal position on board in front of you Flex foot to protect knee Keep hips square Straighten and lift extended leg, curl

Progression Depending on hip flexibility, adjust degree of shin position. Wider angle requires more flexibility. While maintaining square hips, work to achieve a 90 angle.

11 PIGEON Bring right shin forward and place in a diagonal position on board in front of you Flex foot to protect knee Keep hips square Straighten and lift extended leg, curl toes under Hold rails and lift up Keep left leg straight to work hip flexor Square hips so they are parallel to top of board Use rails to stay aligned Alternate sides Progression Depending on hip flexibility, adjust degree of shin position. Wider angle requires more flexibility. While maintaining square hips, work to achieve a 90 angle. If hips are square without aid of rail, reach forward, placing forearms on board, and grip top rail. Alternatively, reach arms below board in negative space at chest level and clasp wrists.

12 STICKS EARTH SKY HORIZON Rise to stand and step off board Pick up sticks Stand at bottom of board facing downhill Breathe through end of sticks Extend arms to earth Extend arms to sky Extend arms to horizon

13 EARTH&SKY Hold one stick up to sky, one stick down to earth Alternate sides

14 OPPOSITE HORIZONS Hold one stick overhead and arch toward opposite side Take other stick across torso towards opposite horizon Alternate sides

15 DRUM TO THE HORIZON Extend arms out to horizon, sticks pointing to sky Flick wrists in unison

16 ALTERNATE DRUM Continue same way as DRUM TO THE HORIZON but alternate wrist movement

17 FAN Fan wrists in unison so sticks strike forward and back

18 OVERHEAD ALTERNATING FAN Bring left hand to waist height, hold stick upright Take right arm overhead, hold stick parallel to ground Fan right stick forward and back Alternate sides

so toes could potentially lift off board Do not let knees go beyond toes Lift chest up and back As you squat,

19 SQUATS WITH STICKS Bring feet together or slightly apart Send tailbone back as if sitting in a chair, bringing thighs parallel to ground Pull shoulders down and back; keep lower back long and straight Shift weight onto heels so toes could potentially lift off board Do not let knees go beyond toes Lift chest up and back As you squat, breathe through sticks and extend them out in front of you, pointing to the horizon Rise to stand, lifting sticks to sky Repeat

back, bend left knee and extend right leg Tap sticks overhead on board Lift torso, bend extended leg, placing

20 SIT UP WITH STICKS LEG EXTENSION Sit on board facing downhill Lean back on board, controlling motion to protect spine Do not rest shoulders on board; keep chin pulled in, not allowing back of head to touch board As you lean back, bend left knee and extend right leg Tap sticks overhead on board Lift torso, bend extended leg, placing foot flat on board Tap sticks on board next to feet Keep abdominals pulled in and engaged Repeat, alternating legs

21 BRIDGE Straighten arms and hold side rails Lay on board with knees bent Lift hips up; do not squeeze gluteus muscles Keep knees inline with hips Walk shoulders in to allow more space to lift hips higher To avoid neck injury, do not turn head while in position

hands around right thigh or shin, bend right knee Keep shoulders relaxed

22 FIGURE FOUR Lie in supine position and bend knees Extend right leg to sky and place left foot on right knee Flex foot to protect knee Clasp hands around right thigh or shin, bend right knee Keep shoulders relaxed and on board Pull right leg into chest towards right shoulder Alternate sides

into negative space Hold rail with right hand inline with right shoulder Pull on rail to

23 SPINAL TWIST Pull right knee into chest and extend left leg on board Place left hand on outside of right knee and twist the legs to the left If possible, take right knee down into negative space Hold rail with right hand inline with right shoulder Pull on rail to open up shoulders and chest Keep both shoulders on board Keep gaze to the right Alternate sides

24 ROLL UP Hold side rails or rails above head Bend knees and use abdominals to lift hips and bring knees toward nose

PLOW From ROLL UP grab side rails Use abdominals and press through rails Straighten legs and lift torso perpendicular to board Slowly lower straight legs overhead as far as you can take them If

25 PLOW From ROLL UP grab side rails Use abdominals and press through rails Straighten legs and lift torso perpendicular to board Slowly lower straight legs overhead as far as you can take them If possible, touch toes to ground Curl toes under or place toenails on ground TO EXIT Protect lower back by engaging abdominals. Slowly roll down one vertebrae at a time. Bend knees if needed. MODIFICATION Bend knees and lift torso To protect neck, do not turn head while in position

HAMSTRING STRETCH WITH STRAPS Sit up and turn to face downhill Pick up straps Lay back on

towards head, keeping leg inline with right shoulder Keep leg straight and work to bring leg

Keep left hip on board Pull left strap and take leg across torso to left side Keep right

26 HAMSTRING STRETCH WITH STRAPS Sit up and turn to face downhill Pick up straps Lay back on board Cross straps; place right foot in center of cross, extend left leg Take straps and pull towards head, keeping leg inline with right shoulder Keep leg straight and work to bring leg in closer with each exhale Pull right strap and take leg out to right side from hip socket Keep left hip on board Pull left strap and take leg across torso to left side Keep right shoulder on board Alternate sides PROGRESSION When moving leg out to either side, take leg into negative space

ZEN CHI Sit at top of board facing downhill Sit in easy pose, half lotus, full lotus or one leg bent with foot on board and other foot on ground Maintain a straight spine, neutral chin and keep

27 ZEN CHI Sit at top of board facing downhill Sit in easy pose, half lotus, full lotus or one leg bent with foot on board and other foot on ground Maintain a straight spine, neutral chin and keep shoulders pulled down and back Cross straps and place at your upper back with one strap over one shoulder and other strap over opposite shoulder Hold straps in both hands just below navel Pull straps and hinge at hips as you lean forward slightly Close your eyes, sit quietly and breathe normally When you come out of Zen Chi, release straps, extend legs and gently shake them out

ADAPTED SEATED MOUNTAIN

ADAPTED SEATED MOUNTAIN SEATED MOUNTAIN SEATED MOUNTAIN (ADAPTED) SEATED MOUNTAIN. Sit comfortably on the mat or on a small pillow or yoga block with legs crossed at the ankles, hands in the lap.. Engage