Preparation Pose Warrior Three
Yoga
Instructions:
1. Place the right toes forward and lift the left leg up. Keep both hips square towards the floor and press the hands down towards the ground.
2. Maintain a straight spine and straighten the right and the left leg. Stay strong through the core and maintain this posture for 5 to 10 breaths.
Navagation
Yoga Exercises
Beginner Reverse Warrior
Yoga
Instructions:
1. Bring the legs wide apart, bringing the right toes forward and the left toes at a 45-degree angle.
2. Bend the right knee bringing the knee to a 90-degree angle. Keep the back leg straight, reach the left arm down and the right arm up, look up.
Beginner Standing Wide Leg Stretch
1. Begin by standing in mountain pose Tadasana, inhale and softly jump the feet wide apart. Turn the big toes in and the heels out. Inhale and extend the arms to the side, exhale, place the hands onto the hips and bend forward with a straight spine. Do not allow the spine to round here. Spread the toes and gently push down through all four corners of the feet, lift the kneecaps and tilt the tailbone up towards the sky.
Tuck the chin in to lengthen the cervical vertebra. Pull the navel in towards the spine and lift the pelvic floor muscles. Hold this posture for 5 to 10 deep breaths.
Downward Facing Dog1. Place the feet hip width apart and toes facing forward. Place the hands shoulder width apart and spread the fingers. Keep the tailbone lifted towards the sky and gently push down through the heels. Open the upper back by rotating the shoulder blades away from one another. 2. Keep the shoulders away from the ears and press down firmly through all fingers and thumbs. Spread the fingers push down through index and thumbs. Place more weight onto the feet than the hands. 3. Pull the navel towards the spine and lift the pelvic floor muscles. 4. Maintain in this pose for 5 to 10 deep breaths.
Yoga Cow
Yoga
Instructions:
1. Place the hands shoulder-width apart and the knees hip-width apart, tuck the toes under, arch the spine.
2. Lift the tailbone towards the sky, drop the belly down towards the floor look up release the lower jaw and open the chest.
Yoga Cat Stretch
1. Kneel on all fours, knees under hips and hands under shoulders. Spread the fingers out on the floor with palms flat and contract the abs to bring the head, neck and back in alignment.
2. Inhale and tip the sitz bones towards the ceiling while drawing the shoulders back and down away from your ears; look up.
3. Exhale and tuck the chin while pulling your belly towards your spine. Round the back and feel a stretch down your spine.
4. Repeat for 4 to 6 breaths, moving smoothly between each move.
Wide Leg Upward Dog- 1. Begin by lying on the stomach on the floor. Place the hands behind the shoulders and bring the legs out to the side slightly wider than hip-width. 2. Relax the buttocks and the legs. Inhale and push evenly down through the hands and lift the chest up towards the sky, gently arching the spine. Roll the shoulders back and down and away from the ears, look up towards the sky. 3. Do not allow the lower back to collapse down towards the floor. Stay connected to the core musculature by pulling the navel in towards the spine and lifting the pelvic floor muscles.
Baby Eagle
Yoga
Instructions:
1. Once the eagle posture has been established and you are strong and stable here, then lean forward at the hips moving the chest down towards the thighs and the elbows over top of the knees.
2. Find a focal point on the floor and hold this position for 5 to 10 deep breaths.
Beginner windmill with block
1. Place the feet wide apart, big toes facing in, heels facing out. Place the right hand down on the block and lift the left arm up. Look straight ahead or look up. Push down through all four corners of the feet and lift the tailbone up towards the sky. Maintain a straight spine.
2. Press down through the right hand and lift the left arm up towards the sky. Keep the legs straight and pull the navel in towards the spine, lifting the pelvic floor muscles.
3. Maintain this pose for 5 to 10 deep breaths.
Bow- 1. Begin by lying on the stomach on the floor facing down. Bend the knees inhale and lift the chest and the legs up towards the sky. Press the stomach into the floor, rotate the shoulders back and down and look forward. Now grab onto the tops of the feet pressing the legs up towards the sky at the same time, lifting the chest towards the sky. Either look straight ahead or look up. Legs are hip-width apart big toes are touching. 2. Drop the shoulders away from the ears and breath smoothly here. Relax the buttocks and the lower back. 3. Either hold this pose or rock forwards and back for 5 to 10 deep breaths.
Childs Pose
Yoga
Instructions:
1. Sit the hips back into the heels and extend the arms forward. Rest the forehead onto the floor. Relax the neck, face and shoulders.
2. Keep the arms stretched and the fingers spread. Take 10 to 15 deep, slow breaths.
Cow face hands down
1. Begin in a sitting position, place the left heel beside the right hip and the right leg over top of the left knee. The right foot is by the left hip.
2. Stack the knees on top of one another. Both sitting bones down on the floor extend the spine and work the crown towards the sky. Interlock the fingers and place the palms on top of the right thigh gently pushing down towards the floor.
3. Breath here for 5 to 10 deep breaths. Repeat on the other side.
Eagle arms to side- 1. Begin by standing in mountain pose, feet together toes spread, kneecaps lifted, tailbone tucked up, abdominals lifted, chest lengthened, crown lifting towards the sky. 2. Inhale and reach the arms out to the side and place the weight over to the right foot. Slowly lift the left leg and hook the left foot behind the right calf. Sit back into the hips and keep lifting up from pelvic floor muscles and abdominals. 3. Keep the eyes focused on one point and keep the breath flowing. Place the right elbow in front and draw the left arm underneath pressing palms together.
Egyptian step with slight arch elbow grip 2 - 1. Start in Tadasana mountain pose, walk the right foot forward and step the left foot back. Point both the shoulders and hips forward and grab onto the opposite elbows behind your back. Spread the toes lift the right kneecap up. Push evenly and down through all four corners of the feet, lengthen the spine and softly tuck the chin in to lengthen the cervical vertebrae. 2. Roll the shoulders back and down to open the chest. Take 2 to 5 deep breaths here and repeat on the other side. Inhale and gently arch the spine, look up. 3. Drop the ribcage down towards the spine and breath.
Intermediate Wide leg forward fold with blocks
1. Place the feet wide apart, big toes facing in, heels gently turning out. Lift the toes and spread the toes wide on the floor, lift the kneecaps up to contract the quadricep muscles and lift the tailbone up towards the sky.
2. Place the hands on the blocks, tuck the chin in to lengthen the cervical vertebra. Keep a straight spine and gently work the feet down towards the floor as the tailbone lifts towards the sky.
3. Maintain this pose for 5 to 10 deep breaths.
Modified Pigeon1. Begin by placing the left leg forward, the knee at a 90-degree angle and the right leg back as well at a 90-degree angle. Place the hands to the side of the body and find an erect posture. Shift the weight over to the right, inhale and lengthen the spine, exhale move the elbows down towards the floor shifting the weight to the right. 2. Only if the hip is extremely open, start to work the chest down towards the floor and extend the arms in front. Relax the head, neck, shoulders and arms and try to breath into the back body as well as into the hip. 3. Consciously release the hip while taking 5-15 slow deep breaths. Repeat the other side.
Pretzel hip opener
Yoga
Instructions:
1. Begin by lying on the back, knees bent, feet flat on the floor. Pick up the left foot and grip the left heel with the right hand, now pick up the right foot and grab the right heel with the left hand.
2. Stack the knees on top of one and other and slowly pull the feet down towards the floor. Hold this pose for 5 to 15 deep breaths. Repeat on the other side.
Prone quadricep stretch
1. Lie on the floor flat on the stomach. Bend the left knee and grip the left foot with the left hand. Gently push the hips towards the floor by tucking the tailbone under.
2. Now bend the right knee and grip the right foot with the right hand. Squeeze the heels towards the buttocks and continue to press the hips towards the floor.
3. Rest the head to one side. Be sure that the knees, ankles and hips are all in one line. Hold this pose for 5 to 10 deep breaths.
Seated One Leg Side Balance
1. Begin in a seated cross-legged position. Bend the right knee and place the strap to the insole of the right foot. With the strap, guide the right leg to the side. Shift the weight over to the left hip.
2. Now place the left hand behind the body and find the stability in the pose. Hips and shoulders are facing forward, navel pulled in towards spine and pelvic floor lifted. Only if you are feeling balanced here inhale and lift the left arm to the side. Look to the left.
3. Drop the shoulders away from the ears and maintain a straight right leg. Maintain this pose for 5 to 10 deep breaths. Repeat on the other side.
Squat
1. Begin in a squat position toes either facing out or facing forward, feet wide apart. Place the elbows to the insides of the knees and press the palms together into a prayer position.
2. Allow the tailbone to drop down towards the floor and lengthen the spine by reaching the crown of the head towards the sky.
3. If the heels do not come down towards the floor, either take the legs wider or raise the position until the hands are on the thighs and hips are parallel to the floor. Stay here for 5 to 10 deep breaths.
Standing Wide Leg Forward Fold
1. Place the feet wide apart, big toes facing in, heels facing out, place the hands on the floor with a straight spine. Tuck the chin in to gently lengthen the cervical vertebrae. 2. Lift the sigmoid up towards the sky and gently push down through all four corners of the feet. Maintain a neutral and straight spine. Pull the navel towards the spine to contract the abdominals and lift the pelvic floor muscles. 3. Keep the legs straight and the kneecaps lifted to contract the quadricep muscles. Maintain this posture for 5 to 10 deep breaths.
Forward Fold hands on calves
1. Place the feet hip-width apart, spread the toes, place the hands behind the calves on top of the Achilles tendon. Keep the legs straight and maintain lengthened spine.
2. Push evenly down through the feet, lift the kneecaps to contract the quadricep muscles and lift the hips towards the sky.
3. Relax the head, neck and shoulders. Soften the face. Remain here for 10 deep breaths.
Superwoman/man-1. Begin by resting on the stomach facing down towards the floor. Bring the arms to the side and the legs hip-width apart. Inhale and press the abdominals towards the floor as the chest, arms, legs and head lift away from the floor. 2. Rotate the thumbs up towards the sky palms facing down towards the floor. Gently squeeze the buttock muscles together continuing to lift the chest and legs higher. Keep the chin gently tucked in and the crown of the head lengthening away from the heels. 3. Softly squeeze the shoulder blades together allowing the chest to open. Hold this posture for 5 to 10 deep breaths.
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Gentle Sun Salutation
Yoga
Instructions:
1. Stand up with toes together, heels apart. Inhale and sweep the arms up overhead. Exhale and fall forward, bend knees if you need to.
2. Place the hands on the floor, your ankles or shins. Inhale and look up, pulling your back up until it is flat. 3. Exhale and fall forward. Inhale and sweep the arms up as you come back to standing position. Exhale and take the arms down.
4. Repeat this series 4 times.
