Introduction course
The introduction course consists of 4 classes which will help you understand Postural Yoga and to start restore and rebalance your body’s natural function. Give your self time with these classes.
Welcome
Rebecca Reis, founder of Postural Yoga™
Instructions
- Take these photos of your posture (optional).
- Write down how you feel (pain or restriction etc.)
- Do each class 1-2 weeks (7 times each).
- Choose the 2 classes you like the most.
- Repet these 2 classes for 5-10 weeks (18 times each).
- Take new photos (optional).
- Compare your posture, function and how you feel.
- Continue with the ground course (coming soon in English).
Equipment:
Block: size 23 x 15 x 7,6 cm | weight: 120 g
Strap: Any that’s not elastic (I preferer plastic bucket)
Or simply use a normal belt (not elastic), a folded pillow, and/or books.
Buy my props here (only shipping within Sweden)
Class 1
Intro 5 min | Class 23 min
Focus: Hip and lower back
You’ll need: One block
Instruction: Do this class 7 times, then rate the class from 1-5 how much you liked it and write a comment why you liked/did not like the class.
CLASS 2
Class 35 min
Class 3
Intro 4 min | Class 37 min
Focus: Leg, feet and hips
You’ll need: Wall, a block and a strap
Instruction: Do this class 7 times, then rate the class from 1-5 how much you liked it and write a comment why you liked/did not like the class.
Class 4
Intro 6 min | Class 33 min
Focus: Shoulders and thoracic back
You’ll need: A wall, a chair and a block
Instruction: Do this class 7 times, then rate the class from 1-5 how much you liked it and write a comment why you liked/did not like the class.
After you done all classes 7 times each
FAQ
Yes, you can do the classes whenever you want as a paying member. Either 1 class/day or at any pace that suits you (max. 1 class/day).
You will be able to experience a range of different effects from practicing Postural Yoga, such as:
- Better posture
- Feeling of lightness
- Reduced pain
- Sleeping better
- Waking up less stiff
- Breathing easier / freer
- Feeling calmer
- Stronger
- Having better mobility
- Increased stability
- More energy
- Moving easier/better
However, which effects you’ll experience from Postural Yoga depends on which imbalances you have in your body. At first the effect may be experienced as short-lived, but over time the effect will remain longer and longer – to eventually become your new neutral state.
No, you don’t have to. You can immediately get started with things you already have at home. Such as books, boxes, belts and pillows. If you want, you can buy one of our starter kits in our online store. Here you will find my own mats, blocks and belts that I recommend for Postural Yoga.
You will need:
- A yoga mat (something soft to lie on)
- A yoga block (or a pillow)
- Two yoga blocks (two objects of the same height, e.g. books/boxes)
- A yoga strap (regular strap – not elastic)
- A wall to do exercises against
- A stool/chair
- A pair of socks
- For each class it will say what you need to attend each class.
Explanation:
If you get more pain it means, in most cases, that you are compensating (using the wrong muscles) which increases pain and stiffness.
This is completely normal in the beginning (when you do not know how to do the exercises), especially if you have a lot of imbalances. Most of the time, the body will find its way if you give it time. A common mistake, however, that almost everyone makes, is that you do the exercises too hard and too quickly (which leads to compensation).
Solution:
Do the class 2 more times and focus on:
- Do the exercises calmly and relaxed, in sync with your breath.
- Only use 10% of the strength – so that your body gets a chance to find its way.
- Try to do the exercises in a way you don’t experience any pain.
Note if you now can feel any positive changes.
Keep in mind that changes can manifest in many different ways.
- Better posture
- Feeling of lightness
- Reduced pain
- Sleeping better
- Waking up less stiff
- Breathing easier / freer
- Feeling calmer
- Stronger
- Having better mobility
- Increased stability
- More energy
- Moving easier/better
Du you still experience pain? If so, either skip that exercise or move on to the next class.
Absolutely, you can and should combine Postural Yoga with anything else that makes you feel good or better. A combination can often give better results than only doing Postural Yoga or only doing physical therapy or only getting massage for example. The most important thing is that you find your own puzzle pieces that makes you feel better, because together, the puzzel pieces will give you the greatest healing.
If, on the other hand, you experience pain during or within 2 days of any activity, I recommend that you start with only doing Postural Yoga so that your body learns how to work correctly. I recommend skipping any activity as long as you experience pain. This because pain will shut down your posture system and decrease the speed of healing.
