Refrigerator Sequence #2

May 01, 2018

A. SUPINE, SIDE-LYING AND PRONE WORK ON THE BED:

1. Lying on my back in supine Tadasana, flex and point my feet 30 times. Slowly, working the arch, the toes and the ankle. No scrunching of toes when pointing foot.

2. With a pillow beneath my knees, pressing the knee down which raises the foot up. Holding for 3 counts. Do a total of 20 on each side.

3. Lying on back in supine Tadasana, drag right heel toward right sitting bone, engaging back of the leg. 20 x on each side.

4. Both legs bent. Bridge up and pulse up and down 30 times. (When I started I could only do 5 and then I got scared that I would hurt my incision.)

5. Both legs bent. Arms by sides with fists. Press fists down, engage low belly and inhale/exhale 5 times, breathing above the belly button only. Do this 2-3 times.

Repeat #4 and #5 three times.

6. Both legs bent. Put a pillow between my legs and squeeze in and out 30 times.

7. Then wrap a yoga strap around legs and press out 30 times. The first time I did this I got really sore and then I remembered, Not Too Tight, Not Too Loose. No need to push into the yoga strap with all my might. Just enough is a good guideline.

8. Both legs bent: Straighten one leg and lift it 20 times. I can only do the right leg now. Too much arthritis pain in the left. A few weeks after surgery on Tuesday, I will be able to work on left leg lifts.

9, Lying on my left side and do 20 right leg clam shell lifts.

10. Lying on my tummy, 20 leg lifts, each side. At first, I had to lie on a pillow and it was scary because of my incision. Now it is just totally fine.

Push onto hands and knees on the bed and do some yummy cat/cows.

B. SEATED WORK:

(click image below to zoom in)

C. STANDING WORK:

Hands on the wall, feet back a couple feet. 30 wall push-ups. These push-ups get peppered throughout the day. I do them against the kitchen island counter, against the porch fence, wherever and whenever, aiming to do a minimum of 100 wall push ups a day. Acutally when I just typed that I accidentally typed 200 so maybe I will try to do more. This method of exercising is VERY IMPORTANT. Its called toggling and has zillions of benefits. I’ll tell you more about that later.

In front of the full length mirror to check my alignment:

Arms up into Utkatasana.
Hands on hips and Stand up on left leg, lift right heel and press into ball of right foot.

Repeat these two 6 times ending with left hip up.

Very slightly lift the left leg, externally rotate it and come into tree pose. More fear but I managed to keep a balance of soft and strong, and it turned out just fine. Hands in anjali. Hold for 5 breaths.

Repeat Utkatasana, and standing foot work series.

Second tree pose, only with left leg lifted in front. It doesn’t go very high and that is so ok. I take my arms up with interlaced fingers facing the ceiling. Hold for 5 breaths.

Keep arms up and come back into Utkatasana, holding it for 5 breaths.

Third “tree” pose only this time with the left leg bent up behind me. 1-2-3-4-5 breaths.

Stand in Tadasana. First time I did all this my heart was beating strongly. It took a lot of will.

D. ON THE MAT:

Roll down through standing and go right into hands and knees. Sit in vajrasana on two blocks or one block with a blanket folded on top of it. Slowly breathing. I can stay here for about a minute, maybe two minutes.

Hands and knees. Cat/Cow.

Down Dog. Tread in place, 10 times.

Inhale to plank, back to Down Dog. Repeat 5 times.

Hands and knees. Thread the needle.

Down Dog into Plank, Knees, Chest, Chin, Baby Cobra which feels better than ever thaks to all those prone leg lifts I’ve been doing on the bed. Hands and knees to Down Dog. Repeat 3 times.

Side Plank with feet apart.

Swing legs around and lie down on my back. Lift hips and slide block under. Legs up for several minutes. Maybe I circle ankles or play with my toes. I’m exploring what kind of rotation and bending I can do here.

Slowly, slowly, slowly, I lower one foot at a time to the floor, feeling the very moment they touch. I stay in this higher bridge for a little while. Not too long.

The block is removed and then I rock up to sitting as if I was in boat pose, only with my feet criss crossed, knees bent. Arms reaching forward. It’s a fun balancing place. Then I rock back and legs go up to the ceiling and then rock forward into this balance. I do this three times and then dedicate the merit of my practice.

May all beings have happiness and the causes of happiness

May all beings be free from suffering and the causes of suffering

May all beings never be parted from freedom’s true joy

May all beings dwell in equanimity, free from attachment and aversion.

From The Yogis

  • Terri Bender Morrison, Owner, Mindful Motion Yoga, OM 500 TT 2015

    "Cyndi, I feel that my teaching has shifted a bit - sequencing is more interesting and effective. As I was driving home tonight, I thought about the statements of "leaving crumbs" and "connecting the dots". While you meant that for us as direction to be better teachers, I recognize you were doing that for us as well. I believe I am just now processing some of the things you taught this summer. The subtle parts of classes escaped me, but I am getting them now. Thank you for the crumbs, for leaving plenty of space between the dots....I think I see the moon."

  • Zan Margolis, OM 200 TT , 2012

    "The more yoga I experience, the more I realize how special it is that in your teacher trainings you actually teach your yogis how to *teach*"

  • Susan Golden, Studio Owner, Maine

    "Cyndi’s sense of humor and genius teachings have made this OM 500 TT very, very stimulating every minute of the day. I’ve learned so much. I can’t wait to let it all come together and bring this to my teachings and to my life."

  • Natalie Levin, OM Yoga Graduate, OM Warrior Weekend Teacher Training Program 2003

    "I am a graduate of the OM 2003 Warrior Weekend Teacher Training Program.  I had the honor to teach at OM yoga in New York City for several years.  I have since moved to another city and was instantly offered teaching jobs based solely on the fact that I had been a teacher at Cyndi Lee’s OM yoga.  Studio owners in my current city thought so highly of Cyndi Lee’s OM yoga Teacher Training that they hired me immediately and I found and continue to find that my OM yoga Teacher Training opens door after door for me.  OM yoga (practicing there, teaching OM yoga, and learning from Cyndi Lee) helped me professionally in my own yoga-teaching career.  Even more meaningfully for me, I feel that the path of mindfulness and attention to alignment that pours through the pores of OM yoga has influenced me and helped me to soften enough to become more “myself” since I first walked into the OM yoga studio."

  • Jeri Wilson, Studio Owner, Maine

    “I’m Jeri and I’m a studio owner in Maine and I just finished my 500 hr TT with Cyndi Lee. It was an excellent experience, partly because I had been trained primarily in Anusara and I was challenged to think very differently. I found it was very helpful to come back to teach with Cyndi’s influence. She is very, very funny and she will work you and challenge you and you will feel like you have actually gained something really deep from the training.”

  • Jeanie Gasque, Yoga Teacher, South Carolina, OM 500 TT 2015

    "Cyndi's skillful guidance lead me to a greater clarity of alignment based vinyasa.  The yoga combined with the charm of Lynchburg made the Sun Session an unforgettable experience."

  • Gina Callendar, Yoga Teacher, Yonkers, NY, OM 500 TT 2015

    "Cyndi truly follows the middle path and instills that in her teachings.  She combines disciple and humor to create an engaging, thought provoking and enlightening experience.  I had the pleasure of taking her 500 hour OM Yoga Teacher Training.  I have deepened my practice, work to continue challenge myself and never want to stop learning.  I am pretty comfortable teaching, but withCyndi’s guidance I am more confident in my hands-on adjustments and clarity of instruction with my students.  Thank you Cyndi for reinforcing my foundation, challenging me as a student and becoming my teacher.  I hope to continue to learn from you for many years to come.  Namaste."

  • Erica Settino, Founder, , Karuna for Animals

    "I have been teaching yoga for 12 years and over those 12 years I have often felt burned out and at a loss for inspiration. Now that I have taken Cyndi Lee’s OM 500 Teacher Training, I feel completely different, completely inspired, and so, so blessed. If you are even considering it, you must do it."

  • Donna Levenstien, Yoga Teacher, Lake George, NY

    "I am a student of the OM 200 and OM 500 TT. I keep learning from Cyndi Lee who is just a master teacher, every class I take, every hour I’m here she says something wonderful that I can bring into my life, onto my mat, into my classes with my students. As a teacher and a student, I feel enriched every time I’m with her and in her class."

  • Ann Megyas, Actor, Yoga Teacher, , Hospice Worker

    "I’m so glad I decided to take Cyndi Lee’s 500 hr TT. It advanced my personal practice in ways that I could not imagine. There is no pose I am afraid of anymore. It’s advanced my teaching practice, it’s advanced my dharma study. It’s just been a thrilling experience the whole time."