Vinyasa Vignette

By: Christel Autuori, RYT

Two areas most susceptible to stress and tension are located at each end of the spine: the neck and shoulder area, and the hips and pelvis.

This vinyasa, or posture flow, is beneficial in stretching and loosening these areas. Practice this vinyasa at your own pace, as slowly or as quickly as is comfortable for you. Practiced slowly, it becomes a meditation in motion, and deeper stretching and introspection are possible. Practiced more quickly, it becomes an aerobic workout, generating heat and energy.

To Begin:

Start on your hands and knees in the Table posture. Place your hands directly below your shoulders, palms down and fingers spread wide. Your knees are directly below your hips, weight evenly distributed between your hands and your knees. Your spine is straight, and your head is in line with your spine. (See Photo A)	Photo A
Inhale into Dog Tilt, lifting the tailbone up and outward, and allow the chest and belly to drop a bit toward the floor. Your neck is extended, your head is up, and the gaze is upward. (See Photo B)	Photo B
Exhale into the Cat Stretch, tucking the tailbone under and arching your middle back up like a halloween cat. The head curls downward, the chin tucks toward the chest. (See Photo C)	Photo C
Keeping the back arched and the belly contracted, continue the movement sliding the hips and buttocks backward toward the heels. The arms remain outstretched on the floor. (See Photo D) Relax and let the breath flow freely in this posture, the Extended Child.	Photo D
Inhale, and roll upward and forward to the Table posture, and continue to move the hips forward, bringing your chest forward through your arms, stretching the chest outward and upward. the arms are straight, the shoulder relaxed, the head is up and the gaze is upward. Your legs are together, straight out behind you. This is the Upward Facing Dog posture. (See Photo E)	Photo E
Spread your fingers wide apart and tuck your toes under. Exhale as you press into the hands and balls of the feet to lift the hips upward. The knees may remain bent. Keep the spine straight and the neck long, head between your arms, as you push your tailbone high toward the sky. This is the Downward Facing Dog posture. (See Photo F)	Photo F

Drop your knees to the floor, inhaling gently, as you slide the hips and buttocks backward toward the heels, arms outstretched in front of you, head toward the floor. Take a few breaths, rest and relax in the Extended Child Posture.

Christel Autuori

Bio:

Christel Autuori, is a certified AcuYoga instructor. In AcuYoga, traditional hatha yoga postures are practiced with an emphasis on the acupressure points and meridians contained within the posture for maximum benefits. A practicing dental hygienist, Christel has developed and teaches workshops for dental professionals ( AcuYoga for You and Your Patients)as well as for athletes (Yoga for Athletes), and others (AcuYoga for Optimal Health, Yoga for Headaches) She has authored several articles about yoga which have appeared in professional journals.

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