Betsy Smith's Yoga

In March of 2011 Betsy Smith held and informal class on yoga with the Men's team at Lewis & Clark. This is a transcript of what she covered.

Betsy's Themes
* Hands, Feet
* Balance, Breathing
* Water
* Posture, Attitude

Walking
You alternate going up on your toes on one foot while remaining flat footed with the other. Do this exercise as a warm-up and as a resting exercise between other exercises.


Warm-Ups
* Arm Swings
Looking down at the floor, slowly swing the arms back and forth around the body. As you swing around look at the opposite heel to obtain relaxation in the shoulder and neck areas. Do 6 times each side.
* Knee Lifts
Raise the knees to the chest and pull knees with your hands towards the abdominal area. Do 2 series of 8 (4 each leg) 1 series very slowly - 1 series faster.
* Side Bends
Hands on your hips, standing straight and looking forward, bend to the right and then to the left. Try to keep the motion continued and rhythmic such as a pendulum in a clock. Do 4 times on each side.
* Back Arm Circles
Starting with the left arm out in front slowly bring the arm around backwards with the right arm following. Keep the elbow slightly bent in doing this warm up; it is similar to the backcrawl stroke in swimming. 6 times each arm.
* Shoulder Rotations
Slowly bring the shoulders up, head back and then drop the shoulders, bringing the shoulder blades together and down. Do as relaxed as possible letting the shoulders do all the lifting. 4 to 6 times or until relaxed.
* Squat Position
Slowly go to a squat position by going down on the toes, then forward (up) on your toes, then back on your heels, and slowly stand-up - crawling up the body with the head last to come up. 3 to 4 times.
* Alternate Stretch
Raise the right arm up adn go up on the left foot toes, such as in a climbing motion. Look up at the ceiling and try to keep the upper torso as straight as possible.

Balance Exercises
Remember to look at a spot 6-8 feet in front of you to keep your balance while doing these exercises.
* Slowly bend right knee up, slide over to touch left knee. Slowly extend left arm up, grasp foot in hand and pull to buttocks. Do opposite side. 2-3 times each side.
* Slowly pull left foot up and place on right thigh. Place hands on waist and slowly bend right leg and then raise up again. do 8 times per leg.
* Slowly pull left foot up and place on right thigh. Place thumb on bottom of left foot, fingers on top and slowly extend left leg out in front and then pull back in. Do this 8 times per leg.
* Slowly pull left foot up and place on right thigh. Take left hand on foot (thumb on sole, fingers on top) and extend back, left hip goes out, leg goes out to the left side. Do this 8 times per leg.

Sun Salutes
* Salute
From a standing position, rotate straight arms up above head with fingertips touching and head leaned back to look at hands while inhaling. Exhale as you rotate arms down and into a prayer position lowering head to face hands.
* Stretch
Do two salutes and then on the third rotate your arms to your side and bend at the hips. Bring your palms to the floor on either side of your feet while bending your knees as little as possible. Inhale as you rise half-way; exhale down to the floor again. Inhale into salute and start process again. Do 8 times.
* Cobra
Do two salutes and then on the third rotate your arms to your side and bend at the hips. Leaving your palms on the floor, jump your feet straight back (or step one at a time) on your toes and try to bring your hips to the floor in the cobra position. Then put the tops of your feet on the floor and hold. Then, step one foot at a time back under your hands and rise into a salute and start process again. Do 8 times.
* Downward Dog
Just like Cobra above but take your feet back one at a time onto your toes and then try to move back so that your heels are touching the floor.

Sitting Stretches
*Butterfly. Put feet together, bring in and force knees to the ground (or as close as you can). Do very small fluttering of knees. Lean forward bending at the hips to put your forehead on the floor (or as close as you can get).
*Straight Legs. Put your legs straight out in front of you. Lean forward bending at the hips to put your hands as far out as your can.

Bridge. Lying on your back, bring your knees up hip-width apart and put your hands behind your shoulders with your fingers under your shoulders. Lift up and balance on the top of your head.

Back Bend. Lying on your back starting from the same position as the Bridge above push up with your arms and legs to put your chest as high into the air as possible.

Put your arms out in front of you. Inhale. While exhaling bend your knees all the way until you are nearly sitting (but not touching) while keeping your feet flat on the floor. Keep your arms out in front of you for balance. Hold, then stand up and reach up with your arms as high as you can rising onto your toes.

Squatting on your toes, put your arms straight out behind you grasping hands. Pull them up as high as you can. Then put your arms straight up above your head, grasping hands and push them back as far as you can. Stand up keeping your arms above your head and reach as high as you can rising onto your toes.

Squatting on your flat feet, drop your butt to the floor to be seated keeping your arms extended out in front of you. Stand back up without touching the floor with your hands.