From 6d2ddc749e2466279f84fd0e88ecacf4099fa7c9 Mon Sep 17 00:00:00 2001 From: Ash Date: Thu, 7 May 2026 00:25:59 +0000 Subject: [PATCH] Add body rebalance form guide for yin yoga + warm-ups --- workout/rebalance-guide.html | 180 +++++++++++++++++++++++++++++++++++ 1 file changed, 180 insertions(+) create mode 100644 workout/rebalance-guide.html diff --git a/workout/rebalance-guide.html b/workout/rebalance-guide.html new file mode 100644 index 0000000..2c6bd36 --- /dev/null +++ b/workout/rebalance-guide.html @@ -0,0 +1,180 @@ + + + + + +Body Rebalance — Form Guide + + + +
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Body Rebalance — Form Guide

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Quick reference for yin yoga poses & warm-up additions. Less thinking, more doing.

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🧘 Yin Yoga Sequence (10 min)

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Hold each 60–90 seconds. Breathe into the tight side — right shoulder, right hip, right QL. These aren't stretches to push into; settle into them and let gravity do the work.

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1. Thread-the-Needle

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Start on right side (the tight one). 60–90s each side.
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  • Start on hands and knees, tabletop position
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  • Slide right arm under left arm, palm facing up
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  • Rest right shoulder and side of head on the floor
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  • Keep hips stacked over knees — don't let them drift
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  • Feel the stretch in right shoulder and upper back
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  • Breathe into the tight spots between shoulder blades
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2. Pigeon Pose

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Right leg forward first. 60–90s each side.
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  • From downward dog or plank, bring right knee toward right wrist
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  • Right shin at a comfortable angle — doesn't need to be parallel to mat edge
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  • Extend left leg straight back, hips square to front
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  • If hips don't reach floor: place a cushion or folded blanket under right hip
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  • Walk hands forward and fold over front shin if comfortable
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  • Right hip is the anchor of the whole chain — this is priority #1
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3. Sphinx Pose

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60–90s. Passive lumbar extension.
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  • Lie on belly, elbows under shoulders, forearms parallel
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  • Press forearms into floor, gently lift chest
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  • Keep shoulders down away from ears
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  • Glutes relaxed — don't clench
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  • Low back should feel decompressed, not compressed
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  • If sharp pain in low back: slide elbows further forward
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  • Right QL gets a chance to relax here — let it
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4. Cat/Cow

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10 slow reps. Extra rotation to right on extension.
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  • Hands and knees, tabletop. Inhale = cow (belly drops, look up)
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  • Exhale = cat (round spine, tuck chin)
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  • On cow (extension): deliberately rotate a little extra to the right
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  • This re-calibrates "center" — your default center is tilted left
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  • Move with breath, not speed
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💪 Day A Warm-up (Mon/Fri — Strength Focus)

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Add to beginning of workout. ~5 min total.

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Dead Hang

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15–30 seconds, 2 rounds. Pull-up bar or sturdy doorframe bar.
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  • Grip bar at shoulder width, palms facing away
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  • Let body go completely dead — shoulders up near ears
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  • Feet off floor (bend knees if bar is low)
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  • Passive shoulder decompression — gravity does the work
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  • No active pulling. No flexing. Just hang.
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  • If grip fails before 15s: that's fine. Build it.
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Calf Step Stretch

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90 seconds each side. Edge of a step, curb, or thick book.
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  • Ball of foot on step edge, heel drops below step level
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  • Stand upright — don't lean forward
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  • Hold something for balance if needed
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  • Straight leg targets gastrocnemius; slight knee bend targets soleus
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  • Tight calves → ankle pronation → hip tilt. Loosen the chain from the ground up.
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💪 Day B Warm-up (Wed — Rotational/Core Focus)

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Add to beginning of workout. ~5 min total.

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Single-Arm KB Carry

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1 minute each side. 15–20 lb KB.
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  • Hold KB in one hand at your side like a suitcase
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  • Walk normally — keep shoulders level, don't lean away from the weight
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  • Engage opposite-side obliques to stay upright
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  • The loaded side's shoulder stabilizers work to keep the joint centered
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  • Forces each side to stabilize independently — can't cheat with right-eye dominance
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  • Farmers walk (both hands) is fine too, but single-arm is the key progression
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Face Pulls

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15 reps. Light resistance band or cable at face height.
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  • Anchor band at face height. Grip with both hands, palms facing down or toward each other.
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  • Pull band toward your face — elbows go wide and high
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  • Squeeze between shoulder blades at the end position
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  • Hands finish beside ears, not below chin
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  • Wakes up posterior delts, external rotators, lower traps
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  • Counteracts the forward-rounded shoulder pattern from desk work
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