Mind Map from Elwanda Klucik

Science of Stretching Mind Map

2024 Class

Same list, see below

2022 Class

Reverse Dog

Warning: Highly leverages, you can get to 10/10 very quickly Personal Experience: Heed this warning, go gently, but it does get better quickly because it is highly focused

• Start on hands and knees.
• Take each hand and rotate them laterally (to the outside)
  • Left is turning anti/counterclockwise (when looking down at them)
  • Right hand is turning clockwise
• Keep rotating until your middle finger (the social finger) is pointing back towards your knees
• First time I taught this to someone, she said to me (with a smile) “What did I do to you to make you hate me so much.”

** DO NOT BOUNCE here or in any pose, this is a huge part of training your brain/executive function - and it translates to life** ** Do not go to 7/10 **

Options

• Got your hands rotated, stop here
• Drop your bum back to your heals, but carefully, slowly
• Up on your back leg
• Move into dog
• Bend your head down

Block Bridge

The exact position of the block varies by person, you might put block in any configuration. Do not feel any sharp shooting pain. This is the SI Joint, ** CAREFUL ** Play with this, and figure out what works.

Working on area three. Setup:

• Lie on your back, supine, feet on mat
• Lift your midsection
• Put a block on your sacrum
• Relax over the block

Options

• Block on short side (large flat face) down and release
• Flip the block up on short side, long side aligned left to right (perpendicular to spine) and flop back
• Flip block on short side, long side aligned with spine, flop back
• Flip the block on the long side, and flop back

Might feel this in hips, even chest

Block Noodle

Group classes often do not have enough stools. So use blocks. Targeting t-spine (thoracic)

Setup:

• stack of blocks
• Pillow on top
• Under scapula, bra line
• Reach back, arms straight, straight arms gives a better stretch
• Drop your head back if that is available to you (it is not to me, I add another block to support my head/neck)
• Pushing your tongue into the roof of your mouth might active the muscles in your neck

Options:

• Different number of blocks
• Different block orientations