Oh Canada,
we stand on guard for thee. July 1st is Canada Day. Stand tall and sing "Oh Canada" like an Opera Singer.
It is simple! Send the bottom back, stand tall overtop of the thighbones, hook the fingers at the chest and sing “Oh Canada”!
The Basic Practice - opera singer stance
respect your limits, modify where needed
posture set-up
can be done seating or standing
Stance1
stand with feet relatively close together
this helps you engage your inner thigh muscles more easily
as best as possible, stand with outside edges of feet parallel
don’t force, but explore where you can stand with feet most parallel
soften, relax knees
if you have mobile joints, bend knees so you are not hyperextending
if you have tight quads, bend enough to relax the kneecaps
place hands on thighs
push your thighs back until you feel like your buttocks are behind your heels
you will feel like your upper body is leaning forward slightly - this is the right way to stand!
still maintain full contact with the ground through your (tripods) big toe mound, little toe mound and heel
Opera Singer
hook your fingers together and hold them at the height of your solar plexus, just under the ribs
slightly pull on the fingers to feel your:
collarbones broaden across the front
shoulders broaden across the back
ribs expand on the inhale
feel like an Opera Singer 😃 and sing Oh Canada
Tone “oh” and tone your abdomen
just for fun!
inhale into the abdomen and ribs
then tone the sound “oh” for as long as your comfortably can
notice if your abdomen naturally engages
notice if your pelvic floor naturally lifts
keep repeating to build up intra-abdominal pressure
this is a great way to engage your core easily
Explore the Movement - feel the difference2
note: you can explore movement also while sitting
notice what you notice with kind curiosity
stand with hips pushed forward (tuck your tailbone under)
if sitting, roll lower back under like you are slouching in a chair
what is happening to your bottom?
buttocks squeezed together?
inhale, where is your breath?
more in the upper chest?
how is the spine feeling?
sinking into the pelvis?
is the upper back more rounded?
shoulders and head more forwarded?
could you stand firm or crumple if someone pressed down on your shoulders?
where is the weight in your feet?
the heels?
outside edges?
feet feel more flat?
what type of energy are you feeling in your body?
how does it feel when you smile?
NOW,
come back into standing with thighs under the pelvis (Opera Singer Stance)
if sitting, sit tall on your sitting bones and lean forward slightly
what is happening with your bottom?
can you feel your bottom is slightly behind the heels?
buttocks more relaxed?
inhale, where is your breath?
coming more into the lower abdomen?
how is the spine feeling?
lower back feels elongated and lifting out of the pelvis?
chin is slightly tucked and neck feeling long?
shoulders feel broad?
could you stand firm or crumple if someone pressed down on your shoulders?
where is the weight in your feet?
pressure moving towards big toe mounds?
can you still feel the small toe mound and heel?
feel more of an inner arch in feet?
what type of energy are you feeling in your body?
how does it feel when you smile?
Everyday Living & Yoga Practice
How you stand in everyday living and moving is how you will be unconsciously standing and moving during your yoga practice.
Bring into your everyday and yoga a sense of playfulness, a kind noticing and exploration. For example, move slowly between hips pushed forward and sending buttock back for about five times. Allow yourself to enjoy the rocking motion. Then pause, notice, and ask, “Am I standing differently or the same?” There are no right or wrong answers.
Discover Amazing
Discover amazing. Feel into being an opera singer as you stand and move about your day. And, if Canadian, sing Oh Canada like Julie Nesrallah!
Namaste
(the Light in me honors the Light in you)
move into health - health is movement
movement feeds the brain and body
be in awe of your ability to move wherever it is at today
Thanks to Norman Ritter for taking pictures for this post.
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