Asana Rx: Mobilize, Stabilize, and Optimize Your Movement

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Challenge Overview

Seeking fresh techniques you can use to unwind and revitalize after intense workout sessions and strength-focused yoga practices? This three-week, five-class asana Rx program is designed to give you the tools you’re seeking, for whenever you need them.

In this whole-body program, you’ll explore soft-tissue mobilizations for the calves and feet, self-myofascial release techniques for the lower body, feel-good stretches to relieve hand and wrist stress from repetitive weight-bearing, and much more. Enjoy the experience and let the benefits flow in.

Week 1, Class 1: Gain stability through your feet and calves

Week 2, Class 1: Increase flexibility in your hamstrings, quads, and glutes

Week 2, Class 2:  Align and strengthen your core and lower back

Week 3, Class 1: Free up your thoracic spine and neck

Week 3, Class 1: Relieve tension in your hands, arms, and shoulders

Certificate of completion

3 CEU’s Upon Completion

Self Paced Learning

Challenge Outline

3 Weeks to complete

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Section 1
  • What does it really mean to “ground down” through our feet in standing poses? In this short class, you’ll explore soft tissue mobilization practices for your feet and calves that can give you a more tangible understanding of this—enhancing how stable you feel on a foundational level. Have some marbles, a therapy ball, and a dowel (or broomstick) on hand before you begin… and enjoy your practice!
Section 2
  • To increase flexibility, yogis often focus on stretching—less explored, but perhaps equally efficient, are self-myofascial release practices. In this tension-relieving class, you’ll pave the way for open and easeful movement by freeing-up your lower body (calves, quads, IT bands, hamstrings, and glutes) with foam rolling practices. A foam roller that has grooves would be optimal and also have a dowel (or broomstick) on hand.
Section 3
  • A coordinated (steady and strong) core is everything in yoga—especially when it comes to arm balance and backbend practices. In this short yet potent class, you’ll explore targeted strength-building exercises for your glutes, abdominals, and lower back—activating the power center of your practice. Before you begin, have a resistance band, a thin foam pad/yoga brick (to elevate your feet in bridge variations), and a dowel (or broomstick) on hand.
Section 4
  • Deep binds and twists require well-aligned rotational power through the spine. In this short class, you’ll free up your upper body (thoracic spine and neck) with subtle mobility exercises, creating the openness you need for these practices. Have a blanket and a dowel (or broomstick) available for this one.
Section 5
  • Repetitive weight-bearing practices (think: the traditional vinyasa) can be taxing on the arms, wrists, and hands. This feel-good class is designed to relieve that tension through targeted stretches. All you’ll need is a few blankets.

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Meet Your Teacher

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Janessa Mondestin
Janessa Mondestin is an experienced yoga therapist with over 1500 hours of education specializing in... Read more

Frequently Asked Questions

Absolutely, you can include this challenge in your Yoga Alliance training hours, with each hour equivalent to one continuing education credit.
This challenge is entirely self- paced, allowing you to learn at your convenience.There are no imposed deadlines or time constraints for Challenge completion.
No prerequisites are required; this challenge is open to anyone interested in deepening their knowledge and practice.
No, the challenge is accessible to all individuals interested in enriching their understanding and practice of yoga.Yoga teaching certification is not a prerequisite.

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