In search of effective methods to stretch and to get stronger I found Lucas and his website yogabody.com. I bought the gravity training and I like it for several reasons:
This is a routine that I do beside my Ashtanga yoga practice in the morning. Most trainings are too much for me, but the gravity training is doable. The mornings are reserved for Ashtanga, gravity training is best in the evening.
I practice gravity training in the evening before bedtime. After the below routine I sleep rather well.
Holding a pose for five minutes or three minutes makes a difference. It’s a challenge. If Lucas didn’t guide me through these five minutes I wouldn’t have been able to hold many of the positions that long. Firstly because it’s boring, secondly because of the discomfort which gets more intensive with every breath.
The idea is to exhale longer than to inhale. This is more relaxing. Only a relaxed body and mind stretches.
Above all I realized an improvement of many asanas, especially back bending. Hangman made the difference.
I’ll go more in details in blog posts to come.
Below I added all the positions that are part of the gravity training.
Stretching part 1: hamstrings
Hangman is held for 5 minutes. The other positions are each held for 2 minutes. This makes 18 minutes in total. One shall not underestimate the challenge.
Stretching part 2: hips
The first exercise stretches the hips and is held for 5 minutes. This is the only pose I can only hold for 2 minutes. No injuries is for me more important than anything else. The second picture is easy for me, but a huge challenge for many. In sum we have 15 minutes.
Stretching part 3: shoulders
Hangman is one of the most intensive exercises. I held the 5 minutes, but I was challenged. It bettered my back bending almost immediately. Pretzel pose is held for five minutes on each side and wide dog is held for 5 minutes as well. In total this makes 20 minutes.
Stretching part 4: back
To keep the legs together is the challenge in the first exercise. It’s held for 5 minutes. Picture two: Lucas hangs over a chair, much higher than my wheel. I have to find an appropriate chair. This gravity pose is held for 5 minutes as well. The last exercise is held for 3 minutes on each side. This makes 16 minutes.
Stretching part 5: wrists, twists and ankles
Reverse dog stretches the wrists and is held for 5 minutes. The twist is held for 5 minutes on each side. The legs are double bound. The last position is held for 3 minutes. It’s a painful pose, but doable. The discomfort disappears with each practice. In sum the last exercises need 18 minutes.
In sum it makes almost 90 minutes. This is as long as primary. Within the same time I practice only 15 different positions, but so much longer than only 5 breaths.
My insight is that if I need to stretch a body part it takes time. One must hold the position rather long in order to see results.
Sometimes I only exercise the first three parts. It’s a good preparation for the next practice after a break.
Being led through the exercises makes a difference. My money was spent very well.
Many of these exercises can get integrated into a regular practice.