189 lines
8.8 KiB
HTML
189 lines
8.8 KiB
HTML
<!DOCTYPE html>
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<html lang="en">
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<head>
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<meta charset="UTF-8">
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<meta name="viewport" content="width=device-width, initial-scale=1.0">
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<title>Body Rebalance — Form Guide</title>
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<style>
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:root {
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--bg: #1a1a2e;
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--card: #16213e;
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--accent: #e94560;
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--text: #eee;
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--muted: #999;
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--green: #4ecca3;
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}
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* { box-sizing: border-box; margin: 0; padding: 0; }
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body {
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font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', sans-serif;
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background: var(--bg);
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color: var(--text);
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line-height: 1.6;
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padding: 2rem 1rem;
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}
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.container { max-width: 700px; margin: 0 auto; }
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h1 { font-size: 1.8rem; margin-bottom: 0.3rem; }
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.subtitle { color: var(--muted); margin-bottom: 2rem; }
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h2 {
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font-size: 1.3rem;
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border-bottom: 2px solid var(--accent);
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padding-bottom: 0.3rem;
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margin: 2.5rem 0 1.2rem;
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}
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.exercise {
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background: var(--card);
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border-radius: 8px;
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padding: 1.2rem;
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margin-bottom: 1rem;
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border-left: 3px solid var(--green);
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}
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.exercise h3 { font-size: 1.05rem; margin-bottom: 0.5rem; }
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.exercise .duration { color: var(--accent); font-size: 0.85rem; margin-bottom: 0.5rem; }
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.cues { list-style: none; }
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.cues li { margin-bottom: 0.4rem; padding-left: 1.2rem; position: relative; font-size: 0.95rem; }
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.cues li::before { content: "→"; position: absolute; left: 0; color: var(--green); }
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.section-desc { color: var(--muted); font-size: 0.9rem; margin-bottom: 1rem; }
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.back-link {
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display: inline-block; margin-top: 2rem;
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color: var(--accent); text-decoration: none; font-size: 0.95rem;
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}
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.back-link:hover { text-decoration: underline; }
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.youtube-link { font-size: 0.85rem; color: var(--muted); margin-top: 0.5rem; }
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.youtube-link a { color: var(--accent); }
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</style>
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</head>
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<body>
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<div class="container">
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<h1>Body Rebalance — Form Guide</h1>
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<p class="subtitle">Quick reference for yin yoga poses & warm-up additions. Less thinking, more doing.</p>
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<!-- YIN YOGA -->
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<h2>🧘 Yin Yoga Sequence (10 min)</h2>
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<p class="section-desc">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.</p>
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<div class="exercise">
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<h3>1. Thread-the-Needle</h3>
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<div class="duration">Start on right side (the tight one). 60–90s each side.</div>
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<ul class="cues">
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<li>Start on hands and knees, tabletop position</li>
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<li>Slide right arm under left arm, palm facing up</li>
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<li>Rest right shoulder and side of head on the floor</li>
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<li>Keep hips stacked over knees — don't let them drift</li>
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<li>Feel the stretch in right shoulder and upper back</li>
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<li>Breathe into the tight spots between shoulder blades</li>
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</ul>
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<div class="youtube-link">📺 <a href="https://www.youtube.com/shorts/_87w0nz3sFQ" target="_blank">Watch demo (YouTube Short)</a> · <a href="https://www.youtube.com/watch?v=vOukJVt56os" target="_blank">Full breakdown (5 min)</a></div>
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</div>
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<div class="exercise">
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<h3>2. Pigeon Pose</h3>
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<div class="duration">Right leg forward first. 60–90s each side.</div>
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<ul class="cues">
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<li>From downward dog or plank, bring right knee toward right wrist</li>
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<li>Right shin at a comfortable angle — doesn't need to be parallel to mat edge</li>
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<li>Extend left leg straight back, hips square to front</li>
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<li>If hips don't reach floor: place a cushion or folded blanket under right hip</li>
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<li>Walk hands forward and fold over front shin if comfortable</li>
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<li>Right hip is the anchor of the whole chain — this is priority #1</li>
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</ul>
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<div class="youtube-link">📺 <a href="https://www.youtube.com/shorts/UlyMK4MJ1v4" target="_blank">Watch demo (YouTube Short)</a> · <a href="https://www.youtube.com/watch?v=JGEHLp-Bhzc" target="_blank">Beginner tutorial with mods (3 min)</a></div>
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</div>
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<div class="exercise">
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<h3>3. Sphinx Pose</h3>
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<div class="duration">60–90s. Passive lumbar extension.</div>
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<ul class="cues">
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<li>Lie on belly, elbows under shoulders, forearms parallel</li>
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<li>Press forearms into floor, gently lift chest</li>
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<li>Keep shoulders down away from ears</li>
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<li>Glutes relaxed — don't clench</li>
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<li>Low back should feel decompressed, not compressed</li>
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<li>If sharp pain in low back: slide elbows further forward</li>
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<li>Right QL gets a chance to relax here — let it</li>
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</ul>
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<div class="youtube-link">📺 <a href="https://www.youtube.com/watch?v=h8UyGkeqkoU" target="_blank">Quick tutorial (1 min)</a> · <a href="https://www.youtube.com/watch?v=xPDs-zyIsWI" target="_blank">Yin style hold (6 min)</a></div>
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</div>
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<div class="exercise">
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<h3>4. Cat/Cow</h3>
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<div class="duration">10 slow reps. Extra rotation to right on extension.</div>
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<ul class="cues">
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<li>Hands and knees, tabletop. Inhale = cow (belly drops, look up)</li>
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<li>Exhale = cat (round spine, tuck chin)</li>
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<li>On cow (extension): deliberately rotate a little extra to the right</li>
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<li>This re-calibrates "center" — your default center is tilted left</li>
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<li>Move with breath, not speed</li>
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</ul>
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<div class="youtube-link">📺 <a href="https://www.youtube.com/watch?v=y39PrKY_4JM" target="_blank">Yoga With Adriene (10 min full flow)</a> · <a href="https://www.youtube.com/watch?v=BgmjbARCdvM" target="_blank">Quick form check (2 min)</a></div>
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</div>
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<!-- WARM-UP: DAY A -->
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<h2>💪 Day A Warm-up (Mon/Fri — Strength Focus)</h2>
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<p class="section-desc">Add to beginning of workout. ~5 min total.</p>
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<div class="exercise">
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<h3>Dead Hang</h3>
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<div class="duration">15–30 seconds, 2 rounds. Pull-up bar or sturdy doorframe bar.</div>
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<ul class="cues">
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<li>Grip bar at shoulder width, palms facing away</li>
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<li>Let body go completely dead — shoulders up near ears</li>
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<li>Feet off floor (bend knees if bar is low)</li>
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<li>Passive shoulder decompression — gravity does the work</li>
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<li>No active pulling. No flexing. Just hang.</li>
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<li>If grip fails before 15s: that's fine. Build it.</li>
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</ul>
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<div class="youtube-link">📺 <a href="https://www.youtube.com/shorts/fq9gDvNZQ2c" target="_blank">Watch demo (YouTube Short)</a></div>
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</div>
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<div class="exercise">
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<h3>Calf Step Stretch</h3>
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<div class="duration">90 seconds each side. Edge of a step, curb, or thick book.</div>
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<ul class="cues">
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<li>Ball of foot on step edge, heel drops below step level</li>
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<li>Stand upright — don't lean forward</li>
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<li>Hold something for balance if needed</li>
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<li>Straight leg targets gastrocnemius; slight knee bend targets soleus</li>
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<li>Tight calves → ankle pronation → hip tilt. Loosen the chain from the ground up.</li>
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</ul>
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<div class="youtube-link">📺 <a href="https://www.youtube.com/watch?v=6ou4w4ICXvo" target="_blank">Proper form demo (90s)</a> · <a href="https://www.youtube.com/watch?v=drJYhTQWcAk" target="_blank">Quick double-leg demo (30s)</a></div>
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</div>
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<!-- WARM-UP: DAY B -->
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<h2>💪 Day B Warm-up (Wed — Rotational/Core Focus)</h2>
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<p class="section-desc">Add to beginning of workout. ~5 min total.</p>
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<div class="exercise">
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<h3>Single-Arm KB Carry</h3>
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<div class="duration">1 minute each side. 15–20 lb KB.</div>
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<ul class="cues">
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<li>Hold KB in one hand at your side like a suitcase</li>
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<li>Walk normally — keep shoulders level, don't lean away from the weight</li>
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<li>Engage opposite-side obliques to stay upright</li>
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<li>The loaded side's shoulder stabilizers work to keep the joint centered</li>
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<li>Forces each side to stabilize independently — can't cheat with right-eye dominance</li>
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<li>Farmers walk (both hands) is fine too, but single-arm is the key progression</li>
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</ul>
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<div class="youtube-link">📺 <a href="https://www.youtube.com/watch?v=r4FYVpGdVyk" target="_blank">Detailed form breakdown (5 min)</a> · <a href="https://www.youtube.com/watch?v=T9A607GaR2w" target="_blank">Quick demo (2 min)</a></div>
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</div>
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<div class="exercise">
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<h3>Face Pulls</h3>
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<div class="duration">15 reps. Light resistance band or cable at face height.</div>
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<ul class="cues">
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<li>Anchor band at face height. Grip with both hands, palms facing down or toward each other.</li>
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<li>Pull band toward your face — elbows go wide and high</li>
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<li>Squeeze between shoulder blades at the end position</li>
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<li>Hands finish beside ears, not below chin</li>
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<li>Wakes up posterior delts, external rotators, lower traps</li>
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<li>Counteracts the forward-rounded shoulder pattern from desk work</li>
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</ul>
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<div class="youtube-link">📺 <a href="https://www.youtube.com/watch?v=AlTGQrDOd98" target="_blank">Band face pull tutorial (3 min)</a> · <a href="https://www.youtube.com/watch?v=ljgqer1ZpXg" target="_blank">Form fix: stop doing them wrong (5 min)</a></div>
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</div>
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<a href="/ash/" class="back-link">← Back to Ash pages</a>
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</div>
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</body>
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</html>
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