Shoulders and Neck

23 de Enero 2023

Over the last few weeks we have traveled up the body. Exploring movements, muscles, and mobility from the feet, where our body touches the ground giving us roots. Then we moved to the knees, learning that the knees move like a hinge versus other joints in the body. Next was the pelvis and lower back where we explored the psoas muscle. A long thin muscle located deep with in the hip and lower back area giving us stability in the main trunk of our tree. Below you will find an image to help understand this muscle/area more.

In our Western world we normally sit in chairs most of the day. Keeping our hips and legs in a 90-degree angle. Living this way limits mobility in the hips. Tight hips and surrounding muscles can lead to lower back pain. For an example, notice your back the next time you pick something up off the floor. Do you bend from your waist or from your hip joints? This big joint is made to move, whereas the low back (waist area) needs more support and stability. Scroll down for this week’s homework.

Homework (Tareas):

In general we hold tension in our hips. Tension can come from stresses of normal life. Tension can also build from childhood trauma. In our homework this week, give yourself compassion. As the hips begin to release you may find emotional releases as well. Know that this is normal and over time your hips will gain more mobility. As always, if it hurts don’t do it or find a way to support your body in this posture without pain.

  1. Spend some time close to the ground this week. It doesn’t have to be a long time.
  • Find space against a wall with a comfy cushion or block to rest your hips a few inches off the ground. The higher the hips the easier it is to have a straight, but nature spine.
  • Move the glute muscle behind you so you can feel the bottom of the pelvis resting on the cushion or block.
  • Cross your legs and take a few moments here. The hips take time to open so don’t be discouraged if this position is uncomfortable.
  • If you feel pain in the knee or hip area. Support the outer thighs with a block or blanket and/or raise the hips higher off the ground.
  • Use the wall to support for your back.
  • Remember the Clock Face we talked about in class? Find the center point and bring it inside you and up.
  • Now change the cross of the legs so the opposite calf is in the front.
  • Notice which way feels more nature and next time spend less time on this side and more time on the “uncomfortable” side.

This Week’s Classes

(Las clases de esta semana)


Click here to see my current class schedule.

Additional Offerings ~ Yoga Nidra, Sound Immersion, Meditation, Restorative, Yin, Hatha, Vinyasa, Reiki, Corporate sessions, Events. Click here to learn more.

Private Sessions – Do you have needs that you feel are unable to be met in a group yoga class? A private session might be the right choice for you. Whether you are new to yoga or looking to deepen your existing practice, a one-on-one lesson can be tailored to your suit individual needs. Experience the many benefits yoga can provide in a safe and personalized way.

***If you can’t make a class, and you are in the La Ventana Bay area, get 3 or more people together and I am happy to offer semi-private classes for 200mxn per person***

Packages (Paquetes):

5-pack pass for 900mxn (Paquete de 5 pases por 900mxn)

Upcoming Events/ Eventos

  • January 26th – 10:30-1:00pm – Yoga for Wing Foiling Workshop
  • February 5th – 8am – Lighthouse 1,000 Yoga class at Baja Joe’s Rooftop
  • February 23rd – 10:30-1:00pm – Yoga for Wing Foiling Workshop

Quote of the Week

(Expresar por la semana)

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